May 20, 2022
Beast River Fitness – WOD
Power Clean (1-1-1-1-1-1)
Heavy single Power Clean
DUBBED HANG (Time)
4 RNDs
60 DU / 100 SU
10 Hang Squat Cleans (115/85, 75/55)
Uncategorized
May 19, 2022
Beast River Fitness – WOD
CINDY HAD A RUNNING LAMB (AMRAP – Rounds and Reps)
AMRAP 25*
5 Push-ups
10 Alternating Reverse Lunges
15 Pull-ups / Jumping pull-ups
*Every 5 min = 400m run
* Start 0:00 with Run
Rx+: Weighted Vest 20/14
May 18, 2022
Beast River Fitness – WOD
ABSNATCHED (Time)
10 RNDs
5 Power Snatches (115/85, 75/55)
15 Sit-ups
RX+: 135/95
May 17, 2022
Beast River Fitness – WOD
Metcon (Time)
Push-Press 6*6*4*4*2*2*2
10 Ring Rows
15 V-up
30 DU / 6- SU
Build to a Heavy 2
– Take your time on the Push Press to get tight (this part is not for time)
– Can partner with someone using similar weight.
Push Press (6-6-4-4-2-2-2)
May 16, 2022
Beast River Fitness – WOD
Deadlift (10-6-4-3-2-2)
Heavy Double in 12 min
– This won’t be an all time max.
– Something heavy that looks good and moves smooth.
Metcon (No Measure)
E3MOM x 5 RNDs
10 Deadlifts
10 Burpees over Bar
Weight should be around 50-60% of 2 RM
Pick a weight to go unbroken
– Rest in remaining time.
May 14, 2022
Beast River Fitness – WOD
Metcon
IN IT TOGETHER (Time)
400m Run (together)
300 Air Squats
250 Sit-ups
200 Push-ups
100 Pull-ups
400m Run (together)
RX+: Weighted 20/15 vest
– Runs are together at beginning and at the end.
– Break up other BW movements as determined by partners in ANY order.
– 1 partner works at a time on BW movements.
May 13, 2022
Beast River Fitness – WOD
Metcon (Time)
For time:
75 Cleans (115/85, 75/55)
300 DU / 400 Singles
Break up however
115/85, 75/55
May 12, 2022
Beast River Fitness – WOD
Metcon (Time)
1 Mile Run
3 RNDs
40 KBS
30 Sit-ups
15 HSPU / Seated DB Press
*Can do weighted run
May 11, 2022
Beast River Fitness – WOD
TRIPLE 7s: 1 (AMRAP – Rounds and Reps)
AMRAP 7
3 Squat Snatches (115/85, 75/55)
6 HR Push-ups
Rest 3min
Rx+: 135/95
TRIPLE 7s: 2 (AMRAP – Rounds and Reps)
AMRAP 7
3 C2B Pull-ups / Jumping C2B Pull-ups
6 Overhead Squats (115/85, 75/55)
rest 3min
Rx+: 135/95 & BMU
TRIPLE 7s: 3 (AMRAP – Rounds and Reps)
AMRAP 7
3 Power Snatches (115/85, 75/55)
6 Burpees Over Bar
Rx+: 135/95
May 10, 2022
Beast River Fitness – WOD
THREEFER (Time)
3 RNDS
500m Row
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35)
40 Air Squats
20 Single DB OH Lunges (each arm)
*Hang Dumbbell Snatches: Switch hands every 5 reps
* OH Lunges: Switch arms every 10 steps
*Score = Time it takes to complete the
workout
cap: 30m
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