Beast River Fitness – WOD
Metcon (No Measure)
EMOM 30
m1: :20s Bike sprint / :40s coast
m2: Rest
m3: :40s Row sprint / :20s coast
m4: Rest
m5: 50 DU
m6: Rest
EMOM 30
m1: :20s Bike sprint / :40s coast
m2: Rest
m3: :40s Row sprint / :20s coast
m4: Rest
m5: 50 DU
m6: Rest
Death By Handstand Push-ups x 8min
– Strict. Does not need to be unbroken.
– Can use 1-2 Abmats.
– Use Negatives
– Start at 1 rep and increase +1 rep every minute.
– Add deficit for athletes proficient in HSPU.
– Score is the total reps. 36 possible.
– Continue each minute using reps achievable.
3 RNDs
30 DB Snatches (50/35, 35/20)
20 Toes To Bar
15 Burpee over Dumbbell
Cap. 17min
Scale:
Snatches: Weight or Volume to 20
Toes To Bar: Style or Volume 10
Burpees: Burpee behind DB
Look to increase weight from 2 weeks ago (6-8 B. Squats)
– Build across sets culminating in a heavy 4-6 of the day.
2 RNDs
10 Burpee Box Jumps
20 KB Goblet Box Step-Ups: Alternating – (50/35)
40 KBS – American
EMOM x 8min
65-75%
-Aim to complete all sets across at moderate weight allowing for 3 unbroken reps.
– 3 repa should help keep the weight in the lighter side.
– Practice cycling for DT.
AMRAP 9
9 Hang P. Cleans (155/105, 95/65)
9 HR Push-ups
9 Pull-up
– This should be a weight the athlete could do unbroken when fresh.
– However, athletes should pick a rep scheme that allow for completion in no more than 3 sets.
6 RNDs
200m Run
19 Sit-ups
18 Air Squats
65 DU
Meet North East Corner.
Far 200m start point closer to East River.
– We will bring some Ropes
– If you have one, bring it.
5s Active Bar Hang Hollow Hold
10 Band Pull Aparts
1 Wall Walk to 5-10s Handstand Hold
Start light and build to heavy double of the day. Use a spotter on your last two heavy sets.
AMRAP 10
3 Chin-ups / Ring Pull-ups / Ring Rows
5 HSPU / 3-5 Negatives / Piked Push-ups
7 Burpee to Target
AMRAP 20
100 Double Unders / 150 Single
50 ft. Walking Lunge (53/35)
100 ft. Bear Crawl
50 KBS – Russian – (53/35)
Use half of gym for jump rope and half for lunges and bear crawls.
25′ is 1/2 length of gym (3 platforms):
– 50′ = Down and Back
– 100′ = 2X Down and Back
Build across sets to a Heavy 3.
For Time:
20-15-10: DB/KB Push Press (50/35, 35/20)
10-30-40: Row cals.
2-2-2-2-2-2-2
E :90 x 7 Rnds
Build to find a heavy double.
Shoes and belts help.
2 RNDs
5 MB Squats – Hold at Chest Level
10 MB Lunges
15 MB Sit-ups
20 MB Mtn. Climbers
30 Wall Balls
Ring Warm-up:
1-3 L-Sit Ring Pull-up / Ring Row to chest (seated or hanging)
1-3 Russian Push-up / Diamond Push-ups
3+1: 3 RMU Transition (feet supported) + 1Jump to Support
E:90 x 6 Rnds
2 Hang Power Snatch
1 Squat Snatch (floor)
– Athletes less familiar should do 3 Hang Power Snatches.
– Build to a Med/Heavy complex minimizing misses.
Every :30 for 8min (:20 work / :10 rest)
a1) P. Snatch (95/65, 45/35)
a2) OHS
b1) Ring Pull-ups
b2) Ring Dips
RX+: 135/95
Muscle Up + Ring Dips
– Athletes should be able to hold onto the BB for the P. Snatch & OHS.
– Rest after complete sets to be able to go unbroken on BB complex.
– Aim for consistency among reps
– Athletes should take a few seconds.