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Beast River Fitness – WOD

“None of us really change over time, we only become more fully what we are.” Anne Rice, The Queen Of The Damned.

ROW THE RIVER STYX (Time)

4 Rounds For Time:

20/14 Calorie Row

5 Wall Walks

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Beast River Fitness – WOD

“There is something at work in my soul, which I don’t understand.” Mary Shelly, Frankenstein

FREDDY GOES SURFING (Time)

21-15-9:

Kettlebell Swings (70/53)

Burpees

Directly Into…

3 Rounds For Time:

400 Meter Run

21 Burpees

*Score = Time it takes to complete the workout

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Beast River Fitness – WOD

“I’ll stop wearing black when they make a darker color.” Wednesday Addams

Gymnastics

“Swolly Moley” (Time)

10-9-8-7-6-5-4-3-2-1:

Handstand Push-Ups (or 1 abmat – can kip)

Pull-Ups (band-assist if need)

Scale

10-9-8-7-6-5-4-3-2-1:

Dumbbell Strict Press

Ring Row

Rx+:

Strict HSPU

Weighted Pull-ups (of any weight) (score heaviest DB)

Time cap 17 min
This one will get tough fast!

HSPU:

– Aim for 2-4 max sets on every set.

Pull-ups:

– To load the Pull-Up, place DB between the legs.

– Pick a number of reps that will allow for 2-4 breaks at all times.

Metcon (No Measure)

FINISHER: 3 Rounds

30 Sit-ups

30 Dumbbell Reverse Fly

30 Band Pull-aparts

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Beast River Fitness – WOD

“A mask tells us more than a face” ~ Oscar Wilde

ON REPEAT (Time)

On the 2:30 x 10 Rounds:

10 Hang Power Cleans (115/85, 95/65, 75/55)

30 Double Unders

250m Row

*Score = Athletes will record split times for all 10 rounds. Overall score will be the Sum Total of all splits.
– Pick load to go unbroken for 10 reps

– Cap Jump Rope to :30 effort/practice

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Beast River Fitness – WOD

“I’m so glad I live in a world where there are Octobers.” ~ L.M. Montgomery

GOOD & PLENTY (Time)

4 Rounds For Time:

400m Run

10 Deadlifts

8 Burpees over the Bar

(205/135, 185/125, 95/65)

+225

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Beast River Fitness – WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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Beast River Fitness – WOD

Headstand / Handstand Hold (Time)

5 Attempts for time:

Progressions

1a) Tripod Headstand

1b) Tripod Headstand knees off

1c) Tripod Headstand: legs straight

2) Wall facing

3) Free standing

Time Benchmarks:

A) :05 seconds

B) :10 seconds

C) :20 seconds

D) :30 seconds
– Once you can do :20s in a given progression, move on to the next.

Bike Row Run (Time)

35c/25c Bike

550m/450c Row

1 mile run

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Beast River Fitness – WOD

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

Strength

Pull-ups (1-2-3…)

– Warm-up with a couple of VERY small sets and then give it a go with a MAX set of pull-ups

– Strict or

– Kipping

A) Chin must get above top of bar.

B) Arms must reach full lockout at bottom.

C) Start from dead hang

Weighted Pull-ups (1-1-1-1-1)

-Prioritize which pull-up test you want to know the result.

– If you want to know your max weighted pull-ups, then test that first.

-Your second choice will be much more challenging after you previously max out.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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Beast River Fitness – WOD

Snatch (1-1-1-1-1-1)

– Build to a new 1 RM

– Single all the way

– Take your time between attempts

Metcon (Time)

For Time:

100 DU Buy-in

25 Double KBS

50 Alternating. KB/DB Push Press (25/25)

30 TTB

35/26

+53/35

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Beast River Fitness – WOD

“Integrity is not a noun. It’s a verb.”

Bench Press (3-3-3-3-3-3…)

Baseline set: 3RM

– Slowly build to a heavy 3 and lets see where we are.

– Get a spotter for these sets and take a lot of rest on your heavy attempts.

Metcon

WE BECAME (Time)

For Time:

1,000/800m Row

50 DB Snatches

25 Burpees

50/35

+70/53

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