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Beast River Fitness – WOD

HURRY UP AND HOLD (AMRAP – Reps)

EMOM (:30/:30) X 4 Rounds

Rnd 1: Hold First

Rnd 2: Hold Second

Rnd 3: Hold First

Rnd 4: Hold Second

Rnd 1: (:30/:30)

m1: OH DBL KB Hold / Push Press (35/18)

m2: Rest

m3: Goblet Wall Sit / Goblet Squats (35/18)

m4: Rest

m5: Plank Hold / HR Push ups

m6: Rest

m7: Hollow Hold / V-ups Knee Tucks

m8: Rest

Score: 1 rep = 1p point

Subtract -1 point for every second of the hold athletes cannot complete.

ex:

Squat 30 reps = 30pts

Hold 20s of 30 = subtract -10 points

Total is 20 points

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Beast River Fitness – WOD

Metcon (Time)

21*15*9*

Thrusters

Burpees over Bar

*500/400m Row

Scl: 65/45

Rx: 95/65

Rx+: 115/85

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Beast River Fitness – WOD

Metcon (AMRAP – Reps)

In 3min Complete:

B and Back Run

Max Rope Climbs

Rest 2 min

In 3min Complete:

B and Back Run

Max Wall Balls (20/14)

Rest 2 min

In 3min Complete:

B and Back Run

Max DB Snatch (50/35)

Rest 2 min

Repeat for a total of 2 rounds at each.

Score is total reps of max movements.

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Beast River Fitness – WOD

Back Squat (5-5-3 / 5-3-1+)

%: 40-50-60 / 75-85-95

– Use 90% of your 1 RM to determine percentages.

– If repeating from last Wendler cycle increase weight by 5-15 lbs to find a challenging last set.

Re-testing full MAX next week so stay under max, but push something approaching top percentage.

Metcon

Metcon (Time)

7 Rnds

7 Front Squat

6 Burpees

5 Toes to Bar

Scl: 65/45

Rx: 95/65

(Cap 8 min)

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Beast River Fitness – WOD

“Swolly Moley” (Time)

10-9-8-7-6-5-4-3-2-1:
Handstand Push-Ups (can kip)
Pull-Ups – Strict

Scale
HSPU: 1-3 Ab mats
Negatives / Piked Push-ups / DB Strict Press
Pull-ups: Banded or Ring Rows

Rx+:
Strict HSPU
Weighted Pull-ups (of any weight) (score heaviest DB)

Time cap 17 min
Look to break up the bigger sets early as majority of work is 10…7 into small manageable sets.

Repeat from 10/27/21

Accessory (No Measure)

3-4 Rounds: Not for time

6-8 DB Seat Press

8-12 Bent Over DB Reverse Fly

10-15 Band Tricep Push-Downs

:30s Hollow Hold

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Beast River Fitness – WOD

Squat Snatch (E :90 x 8
build to 95%-97%
75-80-85-85-90-90-95-95)

Last week before re-test. Build to close to MAX weight and prep to send it next week. Dust off the cob webs and hit the depth your mobility allows.

New Athletes can Power Snatch + Overhead squat to depth to build familiarity.

Metcon

3 for 30 (AMRAP – Rounds and Reps)

AMRAP 9

3 Squat Snatch

30 DU

3 Overhead Squats

30 DU

Scl: 95/65

Rx: 135/95

Rx+:155/105

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Beast River Fitness – WOD

Oly

Clean Complex (1 Power Clean
1 Hang Squat Clean)

Every :90s x 7: up to 90%

Build so last 3 sets are at 90%.

%: 75-80-85-85-90-90-90

Metcon

SEND HELP (AMRAP – Rounds and Reps)

PARTNER WOD: Alternating Movements

AMRAP 14 min

14/11c Row

7 Burpee Box Jump Overs – (Face if space)

5 Cleans (power or squat)

— Round 1 — A starts

A: 14/11c Row

B: 7 Burpee Box Jump Overs

A: 5 Cleans

— Round 2 — B starts

B: 14/11c Row

A: 7 Burpee Box Jump Overs

B: 5 Cleans

— etc. etc.—

Scale: 115/85

Rx: 185/125

Rx+: 225/150

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Beast River Fitness – WOD

Push Press (5-5-4 / 3-3-3+)

%: 40-50-60 / 70-80-90

– Use 90% of your 1 RM to determine percentages.

–  If repeating from last Wendler cycle increase weight by 5-15 lbs to find a challenging last set.

+ = Max reps on last set

STRICTLY SPEAKING (AMRAP – Rounds and Reps)

AMRAP 12min
200m Run
6 Strict Chin Ups – Strict
6 BB Strict Press

scl: 45/35
Rx: 95/65
Rx+: 115/85
Pick a BB weight to go UB on the strict press when fresh.

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Beast River Fitness – WOD

Metcon (Time)

Partner Workout:

6 RNDs (3/e)

15/11c Assault Bike

3 Wall Walks

6 RNDs (3/e)

30 KBS – American

20 Single Leg V-ups – alt.

6 RNDs (3/e)

8 Renegade Rows (1 push+ 2 pulls=1)(35s/15s/BW – w/ taps)

15 Wall Balls

– One partner completes full round while other rests.

– Complete all 6 RNDs before moving on to the next set of movements

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Beast River Fitness – WOD

Back Squat (5-5-3 / 3-3-3+)

%: 40-50-60 / 70-80-90

– Use 90% of your 1 RM to determine percentages.

–  If repeating from last Wendler cycle increase weight by 5-15 lbs to find a challenging last set.

+ = Max reps on last set

Metcon (Time)

4 RNDs

12 Front Rack Box Step Ups – Alternating

20 Sit-ups

RX: 45/35

Scale: 35/15 / Body Weight

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