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Beast River Fitness – WOD

“Perfection can be spelled with the word paralysis.” – Churchill

Clean (2-2-2-2-2-2)

EMOM: At 75%-80%

2 Hang Squat Clean

– Build to weight before EMOM and hold across for 6 sets

BELLY ACHE (Time)

30-20-10:

Hang Power Cleans (75/65/45/35)

AbMat Sit-ups

Front Squats (75/55/45/35)

AbMat Sit-ups

RX+115

*Score = Time it takes to complete the workout
STRATEGY: Athletes should try and hold on for big sets on the barbell movements.

SCALING: Athletes should choose a barbell weight that they can hold on for sets of 10 during the workout.

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Beast River Fitness – WOD

Row Intervals (4 Rounds for time)

5x

500m Row

– Rest 2 min

Extra Work

Metcon (Weight)

3×15

Seated 1-Arm DB Press

1-arm DB Row

Band Pull-aparts

rest 1 min between sets

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Beast River Fitness – WOD

“All progress depends on the irrational person.”

OH MY TOSH (Time)

On a running clock:

[On the 0]:

200 Meter Run + 3 Deadlifts

[On the 3]:

400 Meter Run + 6 Deadlifts

[On the 7]:

600 Meter Run + 9 Deadlifts

[On the 13]:

200 Meter Run + 3 Deadlifts

[On the 16]:

400 Meter Run + 6 Deadlifts

[On the 20]:

600 Meter Run + 9 Deadlifts

[On the 26]:

200 Meter Run + 3 Deadlifts

[On the 29]:

400 Meter Run + 6 Deadlifts

[On the 33]:

600 Meter Run + 9 Deadlifts

[225/155, 185/125, 135/95]

No dropping the deadlifts.

*Record Time For Each Round

*Score Is Sum Total Time of All 9 Rounds
STRATEGY:

– Athletes should finish

200 Meters in under 1:00,

400 Meters in under 2:00 and 600 Meters in 3:00.

– Aim for an unbroken set of 3

– Ideally, this is a weight that athletes could hold onto unbroken Deadlifts for 3, 6, and 9 in the first round and strategically break.

SCORING: Today’s score is the Sum Total Time of all 9 rounds.

——

600m Run (our 400 + 200)

Corner to corner + Scaffolding

Head right out the door.

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Beast River Fitness – WOD

DRAG IT OUT (Time)

For Time:

20 Pulls on the Rower

15 Wall Balls (20/14)

– Row until you accumulate

2000/1600

Scale:

1600/1200 w/ 10 Wall Balls

1200/900 w/ 10 Wall Balls

Push Press (5-4-3-2-2-2)

Build to Heavy 2

Clean (2-2-2-2-2-2)

Back Squat (7-5-3-2-2-2)

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Beast River Fitness – WOD

ROUTE 66 (No Measure)

6 Rounds of 6 Stations

EMOM: (Work :45 / :15 Transition)

STATIONS:

Plate Ground To Overhead

Burpees

Box Jumps

Jumping Pull-Ups

Hand Release Push-ups

Reverse Lunges

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Beast River Fitness – WOD

“The future belongs to those who prepare for it today.” – Malcolm X

Back Squat (7-5-3-2-2-2)

Build to a heavy 2

ONE AT A TIME (AMRAP – Rounds and Reps)

AMRAP 10min

10 Alternating Pistols

5 Toes 2 Bar

10 DB Snatch (50/35)
Pistols:

1. Candlestick to One-Leg Stand

2. SL Squat to bench / Box

3. Banded Pistols

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Beast River Fitness – WOD

“If you aim at nothing, don’t worry… you’ll hit it.”

Push Press (5-4-3-2-2-2)

Build to a heavy 2

Metcon (AMRAP – Reps)

AMRAP 12min

400 Meter Run

Max Unbroken Handstand Push Ups

*Score = Total HSPU

*Should be able to get 5 reps per round
HSPU:

Box

Piked

DB Strict Press

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Beast River Fitness – WOD

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” Confucius

Clean (3-3-2-2-1-1)

Build to a Heavy 1 Clean

– Use Pads

Metcon (Time)

EMOM x 12min

Min1: 5 Burpees + 5 Hang Power Cleans (50-55% above)

Min2: 7 Burpee Pull-ups

Score: Combined slowest rounds.

(Slowest Min1 time) + (Slowest Min2) = Score
If limited on space: Alternate mins with a partner.

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Beast River Fitness – WOD

“When black cats prowl and pumpkins gleam, may luck be yours on Halloween.”

Metcon (AMRAP – Reps)

AMRAP:

Collect tindy candy.

Sacre people.

Wander about.

Score: Candy Collected

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Beast River Fitness – WOD

“When the witches go riding, and black cats are seen, the moon laughs and whispers ’tis near Halloween.”

ALL HALLOWS EVE (Time)

31 Double Trouble Unders

31 Zombie Sit-ups

31 Mummy Lunges

31 Head Tosses (WB) (20/14)

31 Pumpkin Swings (KBS) (70/53)

31 Jumping Pull-ups

31 Grave Jumps

31 Raise from the dead HR Push-ups

31 Toes Out of Grave (Toes To Bar)

31 Devils Press – Alternating 1 DB (50/35)

Even aliens celebrate Halloween.

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