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Beast River Fitness – WOD

FOUR HUNDRED AND THIRTY (5 Rounds for time)

Every 4min x 5 RNDs

400m run*

*after each round 30 reps of…

r1) 30 V-ups

r2) 30 Jump Lunges

r4) 30 HR Push-ups

r5) 30 Burpees

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Beast River Fitness – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 22

2-5 Ring Pull-ups

2-5 Ring Dips

60 Mtn. Climbers

30 DBL DB/KB OH Walking Lunge steps (35/20)

30 Sit-ups

Lunges can be in place or walking, space dependent.

Every knee raise counts on Mtn. Climbers. 30/sd.

Scale:

Lunge: One-arm OH Lunge

RX+:

4 RMU

50/35 Lunges

GHD Sit-ups

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Beast River Fitness – WOD

EMOM (No Measure)

EMOM x 30 (:45 / :15)

1) 12/9 Bike

2) 2 Rope Climbs / 1 Peg Board

3) 20 V-ups

4) HSPU Negatives / Strict HSPU

5) Hollow Hold

6) Rest

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Beast River Fitness – WOD

Back Squat ((553 / 333+)
%: 40,50,60 / 70,80,90)

– Use a ‘training max’ of 90% of your 1RM to determine percentages.

– Athletes unsure of their %s should build to a heavy 3 they can stand up with technical proficiency.

– OR athletes can build to heavier than last weeks 3×5.

– The + means athletes should do MAX reps on the last set.

CATCH WEIGHTS (Time)

10-20-30-20-10

WB

DB Snatch (50/35)

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Beast River Fitness – WOD

Push Jerk (7×2)

EMOM x 7

2 Push Jerks at 80-85% of Push Press.

– Focus on pushing under the bar and catching with locked out arms.

Metcon (AMRAP – Rounds and Reps)

In 12min… with a Partner

-Part A: 5min

-Rest 2min

-Part B: 5min

Part A: 5 Min Cap

10 RNDs (5/each)

7 Toes 2 Bar / knee raises

7 Burpees Box Jump Overs

*Score will be time or reps completed at cap.

Rest 2min

before part B.
Scale:

5 TTB / knee raises

5 Burpee Box Jump Over

– This a very tight time cap, athletes must pick a rep scheme they sprint or go unbroken.

– For set-up keep empty bars off to the side. In the 2min ‘rest’ establish bars back on the rig.

Metcon (Weight)

Part B: 5min Cap

Partners take turns to establish a MAX Shoulder to Overhead.

– Each partner takes a turn on the Barbell in a you go I go fashion. Lift for lift.

– If both partners cannot complete the lift the heaviest weight is then scored.

– Once a partner misses a lift they cannot attempt a heavier.

– Lifts can come out of the rack.
example:

A: 50

B: 60

A: 70

B: — miss 75

A: 75*

B: —- miss 80

A: —-miss 80

Score is 75

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Beast River Fitness – WOD

Clean Complex (8×2)

EMOM x 8

2 Hang Squat Cleans

– Focus on Pulling Under the bar and standing a med/heavy weight up.

-Weight will be at or slightly lighter than last week. 80-85% of Clean complex or 75-80% of 1RM Clean

– Focus more on technique than weight

NINTENDO 64 (Time)

Partner WOD:

64 Front Squats

64 Hang Cleans

64 Cal Row (bike if possible)

Cap 9min

Rx: 145/105

Scale: 105/75

Split reps as desired in any order. But, each component must be completed in entirety before moving on to another. Example, you can begin with Row/Bike first, but you must complete the 64c before moving on to any other movement.
Cleans can be power or squat.

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Beast River Fitness – WOD

Snatch (8×2)

EMOM x 8

2 Squat Snatches @ 80% 1 RM

Metcon (Time)

50 Unbroken Single Under Buy-in

21-15-9

OHS (95/65)

Ring Dips (can kip)

50 Unbroken Single Under Cash out

RX+:

75 Unbroken Singles

125/95

Strict Ring Dips

Scale:

Can have 3 misses

OHS (45/35)

Diamond Push-ups

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Beast River Fitness – WOD

Metcon (5 Rounds for weight)

EMOM x 15min

1) 5-8 Seated DB/KB Press

2) 3-5 Ring Pull-ups

3) :30 Hollow Hold

IF can do 5+ Ring pull-ups add weight.

Metcon (Time)

21-15-9

Double KB Hang Swing Clean and Jerk (53/35)

TTB

Can sub 50/35 DBs

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Beast River Fitness – WOD

LETS AMRAP (AMRAP – Rounds and Reps)

Partner AMRAPs

AMRAP 9

15/11c Row

15 Wall Ball

Rest 2

AMRAP 9

200m Run

100′ Bear Crawl

Rest 2

AMRAP 9

10/7 Bike

25 Air Squats

Athletes can sub Handstand walking attempts – 25′
Score is total rounds and reps complete.

Each completed move = 1

15/11 Row = 1

15 Wall Ball = 1

200m run = 1

100′ Bear = 1

10/7 Bike = 1

25 Squats = 1

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Beast River Fitness – WOD

Back Squat (553 / 555+
%: 40,50,60 / 65,75,85)

-Beginning of the Wendler cycle. Athletes should be able to complete all sets and reps. Use a Working max of 90%.

-Take 90% of your max and use that to make %s.

-If your true max is 100 = your Working Max is 90.

-Take %s based off 90.

-If the %s are too heavy for good form take off 5-10%.

-The + means athletes should do MAX reps on the last set. Aim for a couple more. Varies athlete to athlete.

Metcon (Time)

150 Singles + 20 Burpee Step-ups (alt.legs)

75 DU + 15 Box Jumps

25 Criss Cross Singles + 10 Burpee Box Jumps

Scale:

150 Singles

100 Singles

50 Singles

Cap 10

Rx+:

Criss Cross Doubles.

30/24″ for Box Jumps and BBJ

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