Today's WOD

Beast River Fitness – WOD

“Never confuse movement, with action.” – Ernest Hemingway

Skill

Metcon (No Measure)

EMOM x 6min

Min 1: 5 Beat Swing + 3-5 Pull-ups (strict)

Min 2: 3-5 Kip Knee Elbows

Pull-ups:

Opt1: 3-5 Band Assist or Regular @ Body Weight

Opt2: Weighted with DB between legs
– Push down on the bar and engage core and lats for controlled Beat ‘kip’ swings

– Come off and reset for the strict Pull-ups

– Knees to elbows use large kips and really push-down on the bar to ring eye to bar level.

Strength

Push Press (5-3-1-2-3-3-3)

Build to Heavy 3 in 15min

– Should not take long. Small muscles. Don’t take too many sets to build as this will fatigue your shoulders.

– Build and rest before that big set and walk.

Metcon

Metcon (Time)

“Plush”

4 RNDs

3 Wall Walks

6 Dips

9 Row cals

12 V-ups
– Band Assist Dip or Bench Dips

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Beast River Fitness – WOD

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”
– Simon Sinek

Strength

Back Squat (5-3-1 / 3-3-3..)

Find 3 RM in 15min

– This is not the workout for volume of sets and reps.

-Build slow and steady, hit your 3 and leave it.

– Hit it once and walk away.

– Good Reps Only. Only count the clean set, not the ugly set if there is one.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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Beast River Fitness – WOD

Rest!

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Beast River Fitness – WOD

DAILY MINDSET
“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking

One of the largest dangers in life is a closed mind.
Yet, very, very few, close on purpose.
We often don’t even realize it’s happening, until it’s too late.

It’s how our mind operates by default. When we think we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer are even aware of the next idea, the next thought, as it passes us by. We blind ourselves.

It is not a plea to discount what we have learned. Cherish what we have learned! But instead, value the one thing we truly have – the willingness, to learn. That we have, in full. The willingness to listen to the next path, the next way. The willingness to stare, nakedly, at our weaknesses and address them. The willingness, to always be a student.

As Socrates said, “All I know, is that I know nothing.”

Weightlifting

1: Split Jerk (1-1-1-1-1-1)

– From the Rack

– 12min to Find.

– Singles all the way up.

Metcon

2: Metcon (Time)

With a partner for time:

20 Push Jerks 95/65

60 Wall Balls 20/14

125 Double Unders

15 Push Jerks 135/95

45 Wall Balls

100 Double Unders

10 Push Jerks 155/105

30 Wall Balls

75 Double Unders

5 Push Jerks 185/125

15 Wall Balls

50 Double Unders

Split work however you’d like.

20 min time cap.

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Beast River Fitness – WOD

“Don’t bunt. Aim out of the ballpark.”
– David Oglivy

Strength

Front Squat (5-5-5-5-5)

– Build each set for 5 sets to find a heavy 5.

– Cap 12min.

Metcon

“Bergeron Beep Test” (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters, 75/55

7 Pull ups

7 Burpees
– Everyone will work for at least 10 minutes.

– If you fail a round before 10 minutes, rest for the next minute then drop the reps to 4-4-4 and continue until minute 10.

– Jumping Pull-ups to Scale. Find a bar situation that intersects forearms when arms are above your head.

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Beast River Fitness – WOD

“You’ll miss the best things if you keep your eyes shut”
– Dr. Suess

Strength

Metcon

Metcon (AMRAP – Rounds and Reps)

“Essex”

AMRAP 18 min

Buy-in: 2,000m Row

2 Power Snatch

4 OHS

8 Box Jumps

115/85, 95/65, 75/55
– Weight should be that you can go Unbroken on all.

– 18m includes the 2K row.

– AMRAP after your row.

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Beast River Fitness – WOD

“Grow through your mistakes, and know that if you are patient redemption will find you”
-Zaan

Test

Push-ups – Unbroken (AMRAP – Reps)

Max set of Unbroken Push-ups.
– This is the first score in the 2min test.

– See below

Push-ups: MAX in 2 min (AMRAP – Reps)

2 Scores here:

1. Max Unbroken Push-ups

2. Max in 2 minutes
– At 3,2,1 GO – 2 minutes start and athletes begin push-ups.

– After completing a large unbroken set, the clock keeps going until 2min is complete. Athletes continue to get as many push-ups in the remaining 2 minuts.

Strength

Metcon (Weight)

2-3-4-5-6-5-4-3-2

Push-Press
– Build to heavy 6 Push-press coming from the floor.

– Deload / Drop sets after 6 back down to 2 reps

Metcon

Metcon (Time)

“Tug-o-war”

21-15-9

Lawnmower Row – DB/KB (each)

Ring Dips – Strict/ Kipping / Band Assist

Ring Rows

50/35
– Both arms do equal work on this Pull/Push combo. 21/21, 15/15, 9/9

– Can Kip the Dip

– Use Bench dips to scale

Finisher

Suns Out Gunz Out (AMRAP – Rounds)

50 Barbell Curls
Every Break = 50 Bicycles

– Score is how many rounds it takes to complete.

– Less rounds the better.

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Beast River Fitness – WOD

“Waste No More Time Arguing What A Good Person Should Be. Be One.”
– Marcus Aurelius

Metcon (Time)

15-12-9

Sumo Deadlift

Power Cleans

TTB / Hang Knee Raises

-Reduce weight – go into

12-9-6

Conventional Deadlift

Hang Power Cleans

Burpees

A) 135/95, 115/85, 95/65

B) Subtract -20#s from A
Spend 10min Working up to heavier than workout weight.

– Pick weight based on Power Cleans. Should be able to complete 10 unbroken reps when fresh.

– Break up as needed to maintain form.

– Sumos remain nice and tight.

– Take your time on the Power cleans

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Beast River Fitness – WOD

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.”
– Marcus Aurelius

Metcon

Metcon (Time)

Snatch’n’Rope

50 DB Snatches

5 Rope Climbs

40 DB Snatches

4 Rope Climbs

30 DB Snatches

3 Rope Climbs

20 DB Snatches

2 Rope Climbs

10 SB Snatches

1 Rope Climb

50/35/20/16
– Alternating Snatches

Rope Climb Subs:

– 1 =1 Laying Hand-over-hand acends

– 6 ring rows = 1 Rope Climbs

OUTDOOR TRACK WOD

Metcon (4 Rounds for reps)

1-Mile Run

Rest 3:00

800

Rest 3:00

400

For Time:

40-30-20-10

Push-ups

+

30 Air Squats

After each round of Push-ups is 30 Air Squats
Each component is a “round”

Rnd 1 = Mile

Rnd 2 = 800

Rnd 3 = 400

Rnd 4 = Little Metcon

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Beast River Fitness – WOD

“Quicker” (Time)

Every 2min x 5 RNDs

150/100m Row Sprint

10 DBL DB/KB Push Press (35/50)

5 TTB

– Rest remain of 2min

– Score is your slowest time

– pick weight can do Push Press Unbroken.

Metcon (Time)

Every 2min x 5 RNDs

15 Wall Balls

10 Push-ups

5 Pull-ups

– Rest remaining 2 min

– Score is your slowest time

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