February 12, 2022
Beast River Fitness – WOD
FIFTEEN AND A HALF (Time)
27-21-15-9
Row (calories)
Thrusters (95/65 lb)
Uncategorized
February 11, 2022
Beast River Fitness – WOD
BELLS & BALLS (Time)
10 RNDs
6 Kettlebell Swings – Russian
6 Med Ball Push-ups
6 Wall Balls
50′ KB Overhead Carry (alternate arms each round)
Abs – (No Measure)
3 RNDs:
8 Hollow Rocks
8 V-ups
8 Knee Tucks
8 Hollow Hold seconds
February 10, 2022
Beast River Fitness – WOD
Metcon (AMRAP – Reps)
EMOM x 3 RNDs
m1: Mtn. Climbers
m2: Ring Rows
m3: Bike cals
m4: Rest
Rest 3min
EMOM x 3 RNDs
m1: KB Gorilla Row – alternating
m2: Knee Tucks
m3: Bike cals
m4 Rest
Score is total reps for each minute.
February 9, 2022
Beast River Fitness – WOD
THE FATES (Time)
48 Air Squats
12/8 Row Cals
24 Push Press (75/55, 45/35)
36 Air Squats
24/18 Row Cals
12 Push Press (95/65, 75/65)
24 Air Squats
36/26 Row Cals
6 Push Jerk (135/95, 95/65)
12 Air Squats
48/32 Row Cals
3 Push Jerks (155/105, 115/85)
Air Squats – Descending
Row – Ascending
Press – Descending
Add a little bit of weight each round to the Press as the reps go down. Stay on lighter side.
Start light. Finish medium.
Final weight is a weight athletes can do Fresh for 8-10.
February 8, 2022
Beast River Fitness – WOD
Deadlift (5-4-3-2-4)
Work up to heavier than WOD weight with Touch-and-Go Deadlifts.
DOUBLE TROUBLE (Time)
For Time:
100 Double Unders
10 Deadlifts
90 Double Unders
9 Deadlifts
80 Double Unders
8 Deadlifts
70 Double Unders
7 Deadlifts
60 Double Unders
6 Deadlifts
50 Double Unders
5 Deadlifts
40 Double Unders
4 Deadlifts
30 Double Unders
3 Deadlifts
20 Double Unders
2 Deadlifts
10 Double Unders
1 Deadlifts
(185/125, 135/95, 95/65)
Scale DU = Same # for Single Unders
OR
1/2 Amount of DU
Deadlifts should be performed with medium/light weights. Athletes should use a DL weight that will make the workout tough, but allow you to keep perfect positions.
February 7, 2022
Beast River Fitness – WOD
Bar Muscle-ups (1-3)
BODY WAIT (Time)
10 Wall Walks
Then …
Burpees
5-10-15-20-25
5-4-3-2-1
Bar Muscle Ups
Then…
10 Wall Walks
Scale
5-10-15-20-25
Burpees
10-8-6-4-2
Chest to Bar Pull-ups
February 5, 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
Partner ‘DT’ (Time)
10 RNDs for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
– Partners Alternate Rounds
155/135/115/105/95/65
Traditionally 155/105
February 4, 2022
Beast River Fitness – WOD
AT HOME (Time)
4 ROUNDS
25 V-ups
25 Push-ups
25 KBS
25 Wall Balls
Rx+: TTB & HSPU
February 3, 2022
Beast River Fitness – WOD
“No one was ever wise by chance.” – Seneca
Metcon (Time)
Partner Workout
6 RNDs (alternating w/partner)
20/15c Assault Bike
15 Wall Balls
6 RNDs (alternating w/partner)
100′ Bear Crawl
20 Alternating Single Leg V-ups
6 RNDs (alternating w/partner)
20/18c Row
20 KBs
– One partner completes full round while the other rests.
– Complete all 6 RNDs before moving on to the next set of movements.
February 2, 2022
Beast River Fitness – WOD
THREE FOURS (AMRAP – Reps)
AMRAP 4
30 Shoulder to Overhead (95/65, 45/35)
20 TTB / Hang Knee Raise
MAX Row Calories
Rest 4min
AMRAP 4
30 TTB / Hang Knee Raise
20 Shoulder to Overhead (95/65, 45/35)
MAX Row Calories
Rest 4min
AMRAP 4
30c Row
20 Shoulder to Overhead (95/65, 45/35)
MAX Row Calories
Score is total calories of Row from the Max rounds)
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