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Beast River Fitness – WOD

Metcon (Time)

4 Rounds

500/400m Row

20 Ring Rows

20 Sit-ups

20 Russian Twists

20 Body Saw

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Beast River Fitness – WOD

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

3 sec down,

2 sec stop

Fast Drive Up!

Focus on position as if you caught a heavy clean and fast drive from a dead stop!

QF ADJACENT W1 (Time)

50 DB Lunge Steps (2×50/35 lb)

20 Handstand Push-Ups

40 DB Lunges Steps

10 Handstand Push-Ups

30 DB Lunge Steps

5 Handstand Push-Ups

Time Cap: 15 minutes

Rx+:

50 DB Lunge Steps (2×50/35 lb)

30 Handstand Push-Ups

40 DB FR Lunges Steps

20 Handstand Push-Ups (deficit 3.5/2″)

30 DB OH Lunge Steps

10 Handstand Push-Ups
Rx+: Deficit HSPU

Lunge in place.

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Beast River Fitness – WOD

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

2 Push Press + 1 Split Jerk

Suggested: Hold the final split jerk receiving position for 2 seconds and the finished standing position for 2 seconds.

Metcon (Time)

50-40-30-20-10

Row Cals

Double Unders

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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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