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Beast River Fitness – WOD

“No one was ever wise by chance” – Seneca

Metcon (Time)

“Turf Toe”

30 DB Snatch

800 Meter Run

30 Toes to Bar

800 Meter Run

30 Toes to Bar

800 Meter Run

30 DB Snatch

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Beast River Fitness – WOD

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

CHUNKY MONKEY (Time)

9-8-7:

Power Snatches

Overhead Squats

500m Row OR 30/24 Bike

6-5-4:

Power Snatches

Overhead Squats

500m Row OR 30/24 Bike

3-2-1:

Power Snatches

Overhead Squats

115/85, 95/65, 75/55

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Beast River Fitness – WOD

“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

Warm-up (No Measure)

Banded Bar Muscle-up

7min Practice

Metcon (No Measure)

5 RNDs for Quality:

Min1: 200m Run OR 15/12c Bike

Min2: Bar Muscle-ups – 2-4

Min4: HSPU – 3-5 strict / 7-10 Kipping

Min5: Box Jump Overs

Abs – (No Measure)

3 RNDs:

8 Hollow Rocks

8 V-ups

8 Knee Tucks

8 Hollow Hold seconds

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Beast River Fitness – WOD

Strength

Push Press (3-3-3-3)

4×3 @ 85%

Warm-up: 5-3-1 (55%-75%)

Work: 3-3-3-3

– Increase in weight and decrease in sets.

Metcon (Time)

“Grettel Help”

EMOM x 10min

4 Clean & Jerks

4 Burpees over the bar

135/95, 115/85, 95/65, 75/55
– Aim for consistency in times

– Score is the slowest round.

– Cycel barbell, use your Grettel Weight + 5-10#s if able to cycle.

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Beast River Fitness – WOD

Strength

Back Squat (3-3-3-3)

4×3 @ 85%

Warm-up: 5-3-3 (55%-75%)

Work: 3-3-3-3

– Increase in weight and decrease in sets.

– Getting heavier, consider wearing a belt to help with bracing.

– Avoid grindy reps here.

Metcon (Time)

750m row

75 Wall Balls

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Beast River Fitness – WOD

“I want to see it, before I believe it.”

Write down your vision. Write down your goals. Write down anything that is important, not because it’s a mundane task… but because you need to see it, before we believe it. Write it on paper with ink.

TEAM GLEN (Time)

For Time: w/Partner

60 Clean and Jerks

1 Mile Run (together)

12 Rope Climbs

1 Mile Run (together)

100 Burpees

135/95, 115/85, 95/65
– Athletes can break up the Clean & Jerk, Rope Climbs reps however they wish in a “you go, I go” format.

– Both runs are together

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Beast River Fitness – WOD

“If you fight for your limitations, you get to keep them.” – Jim Kwik

Metcon (No Measure)

3 RNDS

10 Hollow Pull-Downs

4-5 Chest to Bar – Band Assist

4-5 Dips

WALL TO WALL (AMRAP – Rounds and Reps)

AMRAP 15min

30 Double Unders

15/12 Calorie Row

10 Wall Balls

30 Double Unders

15/12 Calorie Row

20 Wall Balls

30 Double Unders

15/12 Calorie Row

30 Wall Balls

(Add 10 Wall Balls Per Round)

*Score = Rounds and reps accumulated in 15:00

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Beast River Fitness – WOD

Strength

Sumo Deadlift (3-3-3-3-3)

5×3 @ (75-80%)

Warm-up: 5-3-3

Work: 3-3-3-3-3

– Increase in weight and decrease in reps.

– Getting heavier, consider wearing a belt to help with bracing.

Metcon (Time)

“Helga”

6 RNDs

200m run

6 Pull-ups

12 KBS

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Beast River Fitness – WOD

Weightlifting

Snatch (2-2-2-2-2-2-2)

Every :90 x 7 RNDs (10:30)

Build to Heavy Double

– Squat Snatch

Metcon (AMRAP – Reps)

Every :45 x 5 RNDs (11:15)

1: 3 P. Snatches + 5 Overhead Squats

2: Bar Muscle Up 2-4

3: HSPU strict/kipping
– Jumping Bar Muscle-Ups

– @ 65%-70% Snatch Double

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Beast River Fitness – WOD

Metcon (No Measure)

3 RNDs

5 Hollow Pull Downs – Band or PVC

3-5 Chin-up C2B / Negatives

5/5 Single Arm KB/DB Press

10 Band Pull Aparts

Strength

Push Press (3-3-3-3-3)

5×3 @ 80%

Warm-up: 5-3-1 (55%-75%)

Work: 3-3-3-3-3

– Increase in weight and decrease in reps.

Metcon (AMRAP – Reps)

EMOM x 8min

4 Shoulder to Over Head

4 Burpee over Bar

135/95, 115/85, 95/65, 45/35

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