August 15, 2022
Beast River Fitness – WOD
Clean Complex (1-1-1-1-1-1)
1 Power Clean
1 Hang Squat Clean
1 FS
Build to a heavy single.
SEND (Time)
30/24c Row
20 Burpee Box Jump Over
10 Clean (185/125)
Scale: (115/85)
Uncategorized
August 13, 2022
Beast River Fitness – WOD
Metcon (AMRAP – Rounds and Reps)
[TEAMS OF 3]
AMRAP 30:
A) Triplet (3 rounds)
B) Max Calorie Row
C) Rest
Triplet:
3 RNDs
3 Power Snatch (95/65)
6 Push-ups
9 Air Squats
August 12, 2022
Beast River Fitness – WOD
DEAD ANNIE (Time)
For time:
50*40*30*20*10*
DU
Sit-ups
* 5 Deadlifts (275/185) + 5 Burpee over bar
(after each round)
Scale:
Cut double-under reps to: 30, 25, 20, 15, 10.
Single Unders: 2x
Choose Deadlift to weight can comfortably go unbroken.
After each round of DU / Sit-ups athletes perform 5 Deadlifts and 5 Burpees over the bar. Lateral for space. Facing if have space.
NO DROPPING! Control up / Control down.
August 10, 2022
Beast River Fitness – WOD
GAMES INSPIRED (AMRAP – Reps)
AMRAP 3 X 6
1) In 3 min
Run 400
Max Wall Balls
Rest 2
2) in 3min
Run 400
Max DB Snatches
Rest 2
3) in 3min
Run 400
Max Burpees
Repeat
August 9, 2022
Beast River Fitness – WOD
CLEAN BOX N LADDER (Time)
3 RNDs
3 Squat Cleans (185/125)
6 Box Jumps
Rest 3 mins
2 RNDs
5 Squat Cleans (155/105)
10 Box Jumps
Rest 3 mins
1 RND
7 Squat Cleans (135/95)
14 Box Jumps
August 8, 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
August 6, 2022
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
August 5, 2022
Beast River Fitness – WOD
Bench Press (10-5-3-2-1-1…)
Have a spotter for heavy attempts.
Metcon (Time)
18-15-12-9-6-3
Push-Ups
Wall Balls
DU 3x
DU – 54-45-36-27-18-9
August 4, 2022
Beast River Fitness – WOD
ROWING IN EGYPT (Time)
Teams of 3:
A) Rows
B) Rests
C) Core
125/100m Row – V-up
250/200m Row – Knee-tuck
375/300m Row – Sit-up
500/400m Row – Plank
375/300m Row – Sit-up
250/200m Row – Knee Tuck
125/100m Row – V-up
*Follow the leader. Each partner rows each section.
Cap 35.
Flow:
A moves to B moves to C.
Row hard, then rest, then do some core.
Goal is to go harder on the row knowing there is time to rest after.
Time is when all athletes complete the row. Each athlete must complete in row pyramid order.
August 3, 2022
Beast River Fitness – WOD
Deadlift (10-5-3-2-1-1…)
ABSOLUTELY NO DROPPING.
If you can control the weight up, you can control the weight down.
If you drop, your lifting session is over.
Take very few Deadlift max attempts. Find a heavy and walk. We are testing DT this week. Be smart. Move smooth.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
200m Run
21 KBS (53/35)
5 Ring Pull-ups
Rx+:
73/53
Ring Muscle Ups
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