June 27, 2021
Beast River Fitness – WOD
Metcon (No Measure)
Row
2000m
rest 1:30
3 RNDs
500m Row @ 2K Pace
Rest 1:00 between
Uncategorized
June 26, 2021
Beast River Fitness – WOD
On Saturday, June 28, 1969, in New York City, lesbian, gay, bisexual, transgender, and queer (LGBTQ) persons fought back following a police raid on The Stonewall Inn, a gay bar in Greenwich Village which resulted in bar patrons, staff, and neighborhood residents rioting onto Christopher Street outside. This and further demonstrations over the following nights were the watershed moment that launched the modern LGBTQ rights movement and the impetus for organizing Pride marches on a much larger public scale.
LGBTQ Pride Month is currently celebrated each year in the month of June to honor the 1969 Stonewall Uprising in Manhattan.
Warm-up (No Measure)
With a partner:
2 rounds
15 partner sit-ups w/ Wall Ball
15 partner Wall Balls
Metcon
“STONEWALL” (AMRAP – Rounds and Reps)
AMRAP 28min – Partner workout
Partner A will Row meters
Partner B completes 1 Round of:
6 Squat Cleans
28 Double Unders
6 Shoulder to Overheads
9 Burpees
135/95, 115/85, 95/65, 75/55
Scale:
KB/DB Hang Power Clean
KB/DB Push Press
Score: Rounds and reps completed of the weighted component.
June 25, 2021
Beast River Fitness – WOD
Warm-up (No Measure)
3 RNDs
10-15 Hollow Pullovers
3-5 Chin-ups – weighted / Jumping Negatives
3-5 Dips
Metcon (AMRAP – Rounds and Reps)
AMRAP 20min
400m Run
50 Air Squats
40 Russian Twists
30 Ring Rows
20 Knees 2 Elbows
June 24, 2021
Beast River Fitness – WOD
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
Sumo Deadlift (3-3-3-3-3-3-3-3)
E2MOM
Find a Heavy 3 in 8 sets.
Metcon (Time)
5 RNDs
12 Wall Balls
10 Lateral Box Step-Overs w/Wall Ball
8 Push-ups
OUTDOOR TRACK WOD
Metcon (Time)
200m
400m
800m
400m
200m
Equal work to rest: 1:1
June 23, 2021
Beast River Fitness – WOD
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
Warm-up (No Measure)
3 Position Bar Muscle-up
7min Practice
Metcon (No Measure)
Gymnasty:
6 RNDs for Quality
Min1: 200m Run / 15/12c Bike
Min2: Jumping Bar Muscle-ups – 2-4
Min3: 150 / 100m Row
Min4: HSPU – 3-5 stirct / 7-10 Kipping
Min5: Pull-ups 5-7 strict / 7-12 Kipping
Abs – (No Measure)
3 RNDs:
8 Hollow Rocks
8 V-ups
8 Knee Tucks
8 Hollow Hold seconds
June 22, 2021
Beast River Fitness – WOD
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
Skill
Warm-up (No Measure)
3 RNDs
10-15 Hollow Pullover
3-5 Pull-ups
3-5 Diamond Push-ups
Strength
Push Press (5-5-5-5-5)
5×5 @ 65-70%
Warm-up: 5-3-1 (50%-60%)
Work: 5-5-5-5-5
– RPE 6-7
– Sets are across at a Medium Weight>
– Should feel smooth with a good amount of speed.
– Avoid grindy / heavy reps here
Metcon
“Bubble Bobble” (AMRAP – Rounds and Reps)
AMRAP 8min
20 DU
10 Clean & Jerks
95/65, 75/55
-Cleans should be light enough to do unbroken when fresh.
– Consider breaking up cleans in 2 sets 3 max.
June 21, 2021
Beast River Fitness – WOD
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
Strength
Back Squat (5-5-5-5-5)
5×5 @ 65-70%
Warm-up: 5-3-1 (50%-60%)
Work: 5-5-5-5-5
– Sets are across at a Medium Weight>
– Should feel smooth with a good amount of speed.
– Avoid grindy / heavy reps here
Metcon
Metcon (Time)
“Guillotine Road”
50 KBS – Russian
200 Meter Run
50 KBS – American
200 Meter Run
50 KBS – Russian
June 19, 2021
Beast River Fitness – WOD
“We know through painful experience that freedom is never voluntarily given by the oppressor, it must be demanded by the oppressed.”
~ Martin Luther King Jr., “Letter From Birmingham Jail,” April 16, 1963
What is Juneteenth?
Juneteenth is a holiday marking slaves in Texas learning in 1865 that they had been freed by President Abraham Lincoln’s Emancipation Proclamation. The executive order outlawed slavery in Confederate states beginning Jan. 1, 1863, the midpoint of the Civil War.
The holiday has several other names that can be used interchangeably, including Freedom Day and Emancipation Day.
“Juneteenth is a unifying holiday,” said Steve Williams, president of the National Juneteenth Observance Foundation, to USA Today in 2020. “It is the completion of the celebration of freedom in America.”
Juneteenth (Time)
6 RNDs:
6 Burpees to target
19 Wall Balls
18 Push-ups
65 DU
June 18, 2021
Beast River Fitness – WOD
Metcon (Time)
1-mile run
50 Sit-ups
50 Body Saw
50 V-up
1-mile Run
Sun’s Out, Big Gunz Out (AMRAP – Rounds)
100 BB Curlz
*Every Break do 20 Band Tri-Push Downs
– Attach band to pull-up bard for a standing tri-cep extension
– Score is how many rounds it takes to complete
June 17, 2021
Beast River Fitness – WOD
“One of the most difficult things to give away is kindness. It usually comes back to you.”
Skill
Metcon (No Measure)
EMOM x 8min
Min 1: 5 Beat Swing + 3-5 Pull-ups (strict)
Min 2: 3-5 Kip Knee Elbows
Pull-ups:
Opt1: 3-5 Band Assist or Regular @ Body Weight
Opt2: Weighted with DB between legs
Monostructural
Metcon (No Measure)
Min 1: Row – Easy 18-20 s/m
Min 2: Row – Easy 20-22 s/m
Min 3: Row – Med 22-24 s/m
Min 4: Row – Med 26-28 s/m
Min 5: Row – Hard 28+ s/m (:30s only)
Min 6: Row – Easy 22 s/m
Min 7: Row – Easy 18 s/m
Rest
2k Row (Time)
Max Effort 2k Row
Reference:
1:45/500m = 7:00
2:00/500m = 8:00
2:30/500m = 10:00
Strategy:
– Start – 10 Hard Pulls
– First 500 Meters @ Desired Split Time
– Middle 1000 Meters @ Split Time +2 Seconds
– Next 400 Meters @ Split Time -5 Seconds
– Last 100 Meters @ All Out Sprint
Finisher
VeHold! (Time)
10-8-6-4-2-4-6-8-10
Alternating V-ups +
Hollow Hold Seconds
OUTDOOR TRACK WOD
Meet by the flagpole at the East River Track.
1-Mile Run (Time)
Max Effort 1-Mile Run
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