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Beast River Fitness – WOD

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

1 Snatch Pull + 1 High Hang Snatch + 1 OHS

– Hook Grip

– Control the bar off the ground passed the knees.

– Pull-under the Bar

– Elbow Lockouts.

– Control OHS

Metcon (AMRAP – Reps)

EMOM x 12min

m1: Overhead Bar Hold (:45s)

m2: Max KBS – Russian

m3: Max Sit-up

Score is total KBS and Sit-ups.

Subtract -10 reps if athlete cannot hold bar OH for full :45 seconds
Use 40-50% of 1 RM or 10-20# less than Snatch Complex.

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Beast River Fitness – WOD

Clean Complex (1-1-1 / 1-1-1)

2 P. Cleans + 1 Front squat

– Fast Elbows and pull under to meet the bar, some may have to squat clean this.

HOLD MY HAND.LE (Time)

With Partner… 8 RNDs total

18/14c Row

8 Burpee Box Jump Overs (24/20)

Alternate every full round.
Send it.

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Beast River Fitness – WOD

NICKELFINAL W3 (Time)

With a partner.. 14 RNDs Total

15 Wall Balls

1 Rope Climb

5 Shuttle Run – 25′ (Down AND Back)

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Beast River Fitness – WOD

Front Squat (8-6-4 / 3-3-3)

Get 3 @ 80%

%: 55.65.75 / 80.80.80

Metcon (AMRAP – Rounds and Reps)

AMRAP 10m

5 Pull-Ups

10 KBS – American 53/35

20 DU

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Beast River Fitness – WOD

Split Jerk (4-3-2 / 2-2-2)

BTN Split Jerk

(Behind The Neck)

– The bar comes out of the rack and off the back. This puts the bar in a better line for the athlete to push under the bar and quickly.

– Focus on pushing under the bar fast to lock out.

– If athlete cannot land with fully locked out arms they must lower the weight. = NO REPS

Metcon (Time)

21-18-15

Row Cals

DBL KB Push Press (53/35, 35/26)

Can sub DBs

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Beast River Fitness – WOD

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

2 Power Snatch + 1 OHS

– Hook Grip

– Control the bar off the ground passed the knees.

– Elbow Lockouts.

– Control OHS

Metcon (AMRAP – Reps)

EMOM x 4 Rounds

m1: Ring Rows

m2: OH Lunges (75/55, 45/35)

m3: HR Push-ups

Score is total reps.

Leave :10-:15 to transition
Lunges can be backward or forward.

Look to focus on stability overhead with fully locked elbows for the lunges.

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Beast River Fitness – WOD

Clean and Jerk (1-1-1-1-1)

Let’s put the Clean and Jerk Together. This number will be considered you 100% and percentage in training will be based off this number.

With the Clean, no other part of your body may touch the platform and your elbows cannot come in contact with your knees while in the bottom of the squat. In the Jerk, you cannot have any deviation in the elbows (no press out) and no other part of your body can touch the floor (sometimes a back knee makes contact).

Metcon (AMRAP – Rounds and Reps)

With a Partner:

3 x AMRAP 3min

4 Push Press (95/65, 45/35)

4 Burpee over the Bar – Lateral

–Rest 1 min–

You Go – I Go fashion
Look to go fast and transition faster.

Switch every full round with a partner. Only one person works at a time.

All reps count.

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Beast River Fitness – WOD

HOOLD! (Time)

With a partner:

Partner A: Rows 500m

Partner B: Holds (Rx: 35/26)(Rx: +53/35)

Switch

Station 1:

A) Row 500

B) Farmer Hold Two KBs at Sides

Switch

Station 2:

A) Row 500

B) Double KB Front Rack Hold

Switch

Station 3:

A) Row 500

B) Double KB OH

Switch

Station 4:

A) Row 500

B) Holds Wall Sit 1 KB

Switch

Station 5:

Both partners Hollow Hold for 2min. Together.

*If your partner puts KBs down, you stop rowing.

*If your partner exits wall sit, you stop rowing.

*If your partner stops hollow, you stop hollow.

*Both partners must do + for + to be +. Same for RX.

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Beast River Fitness – WOD

Front Squat (5-3-3-2-1-1)

Build to a heavy Front Squat and see what this may indicate for strength for your Clean.

If you are efficient at your clean technique you can pull 80%-90% of your Front Squat max.

ONE FIFTY (Time)

50 Wall Balls

50 Hang Power Cleans (115/85, 75/55)

50 Wall Balls

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Beast River Fitness – WOD

Split Jerk (1-1-1-1-1-1)

While we will not be testing the Jerk separate from the Clean it’s nice to take it out of the rack and see what we are capable of without the clean portion.

In the Jerk, you cannot have any deviation in the elbows (no press out) and no other part of your body can touch the floor (sometimes a back knee makes contact).

Metcon (AMRAP – Rounds and Reps)

EMOM X 7 ROUNDS

7 HSPU

7 Chest to Bar

7 Burpees

SCALE: 4’s

4 DB Push Press

4 Pull-ups / Jumping Pull-ups

4 Burpees

Score is rounds completed in the time.
Aim to finish the movements in the minute with some time to rest and aim repeatability.

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