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Beast River Fitness – WOD

Warm-up

Warm-up (No Measure)

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

Snatch Complex (1-1-1-1-1-1)

E:90 x 6 Rnds

2 Hang Power Snatch

1 Squat Snatch (floor)

– Build to a Med/Heavy complex minimizing misses.

Metcon (AMRAP – Reps)

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.

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Beast River Fitness – WOD

AGQF W5 (Time)

3 RNDs

50c Row

15 HSPU

50 DU

Cap. 20min
Scale:

3 RNDs

30c Row

8 HSPU / 15 Strict Press (35/20)

100 Single Unders

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Beast River Fitness – WOD

Deadlift (6-8)

Metcon (No Measure)

E4 x 6 RNDs

6-8 Deadlifts

24 Reverse Lunges

8 TTB
A longer workout meant to incorporate a main lift with an accessory movement.

Build up slowly across 6 sets on the Deadlift to weight that feels challenging by the end with not breakdown in form.

– A good Day to work on different sets and styles on the Toes to Bar. eg. Fast TTB vs Slow TTB.

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Beast River Fitness – WOD

Metcon (No Measure)

5 Rounds

m1: 2 Rope Climbs

m2: 200m Run

m3: Ring Pull-Ups / Ring Rows

m4: 20 V-ups

m5: Bike Cal – (:40s bike 8cal Sprint)

m6: Rest

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Beast River Fitness – WOD

Warm-up

HSPU Warm-up (No Measure)

5s Active Bar Hang Hollow Hold

10 Band Pull Aparts

1-3 HSPU Negative / Pike Negative (3s)
– If can kip, athletes can kip out of bottom of slow negative hspu.

Jerk Complex (1-1-1-1-1-1)

1 Push Press

1 Push Jerk

1 Split Jerk

Metcon (AMRAP – Reps)

E2MOM x 5

Min1: MAX HSPU / DB/KB Strict Press

Min2: MAX Row cals

Score is sum of Max Cals + Max HSPU

RX+: Deficit HSPU

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Beast River Fitness – WOD

Metcon (Weight)

5 Rounds

6-8 Back Squats

7 Box Jumps

14 DB Snatch

– Rest 1-2m between
-Build across sets on back squat to a heavy of the day.

– We will add weight over next 8 weeks so pick the weight you move the best with (not necessarily the most).

Back Squat (5 x 6-8)

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Beast River Fitness – WOD

Warm-up

Bar Warm-up (No Measure)

5 PVC Snap to Hollows & Arches w/2s hold

5-8 Small Kips (Bar)

3-5 Pull-ups / Jump Negatives

Metcon (Time)

4 RNDs

10 Pull-ups

20 Push-ups

30 Sit-ups

400m Run

50 DU

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Beast River Fitness – WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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Beast River Fitness – WOD

Bench Press (5-5-3 / 5-5-5+)

5-5-3 Building

3×5 Bench Press at medium heavy weight.

(5+ AMRAP last set)

Metcon (Time)

5 RNDs

200m Run

7 TTB

Cap 12.

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Beast River Fitness – WOD

5iver (AMRAP – Rounds and Reps)

AMRAP – 5min

27 DU

27 Air Squats

-rest 2min –

AMRAP – 5min

21 Hops Over DBS (35/20)

21 Devils’s Press

-rest 2min –

AMRAP – 5min

15 Down Ups

15 Ring Rows

-rest 2min –

AMRAP – 5min

9 Burpees

9 DB Thruster

*Score it total rounds + reps at each station.

Finisher

Barbell Bicep Curl (50)

Rest as needed.

Every Break…15-20 Push-ups

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