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Beast River Fitness – WOD

LINCHPIN TEST 12 (Time)

For Time:

400m run

15 Snatch (95/65)

3 Rope Climbs

400m run

12 Snatch

2 Rope Climbs

400m run

9 Snatch

1 Rope Climb

Scale: (65/45)

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Beast River Fitness – WOD

EASY MARY (AMRAP – Rounds and Reps)

AMRAP 20
5 HSPU
10 Pull-ups
25 Air Squats

Scale:
5 Negatives / 5 Seated DB Strict Press
5 Pull-ups / Banded / Ring Rows

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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)

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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

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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.

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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

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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

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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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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 (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

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