Today's WOD

Beast River Fitness – WOD

“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw

Strength

Front Squat (1.5-1.5-1.5-1.5-1.5-1.5)

E:90: One and a half Front Squats

Warm-up: 5-3-1

Work-set: 6 x 1.5 (Every :90)

Drop-set: 10@ 50%

– Build through complex to heavy single

Metcon

Metcon (8 Rounds for reps)

“Frandly”

EMOM x 16min (8 Rnds)

Min1: 5-7 Thruster

Min2: 5-7 Pull-ups

– Building volume for Fran re-test

– Heavier than your Fran weight

– Practice good drive from the front squat out of the hole and solid lockouts

– Use same bands for pull-ups to complete 5-7 Reps unbroken

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Beast River Fitness – WOD

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”
~ Bruce Lee

Strength

Bench Press (4-4-4-4)

Bench Press (14min)

Warm-up: 5-4-3

Work-set: 4-4-4-4

– Build to a heavy 4 in 4 sets

– No pause

Metcon

“At The Core Of It All” (Time)

3 RNDs

200m Run

40 Single Leg V-ups

40 Push-ups

40 Body Saw

Metcon (No Measure)

Cash-out: Shoulder Health

50 Band Pull-aparts

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Beast River Fitness – WOD

Extra Work

Metcon (4 Rounds for time)

Row.

2000m (RPE 8)

rest 1:30

3 RNDs

500m (1k pace)

– Rest 1 min between
– RPE – Rate of Perceived Exertion.

– RPE of 8 -> (8/10) = 80%

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Beast River Fitness – WOD

Metcon

“Where You Go, I Go” (Time)

Partner WOD

400 Air Squats

300 Sit-ups

200 Push-ups

100 Pull-ups

50 Burpees
– Break up as determined by partners.

– 1 partner works at a time.

– Must complete sequentially.

– Can wear a weight vest if so choose

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Beast River Fitness – WOD

Metcon

“What Goes Up” (Time)

20 DU

200m Run

40 DU

400m Run

60 DU

800m Run

80 DU

400m Run

100 DU

200m Run

GLAM

Metcon (No Measure)

TABATA: 8 RNDs (4min)

Work :20 / :10 Rest

Tabata #1 – Alternate moves (4min)

BB Curls

Band Tri Push-Downs

Rest 1 min

Tabata #2 – Alt. moves (4min)

Planks

Sit-ups

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Beast River Fitness – WOD

Weightlifting

Power Clean + Split Jerk Complex (1-1-1-1-1-1-1)

2 Power Clean + 1 Split Jerk

EMOM x 7 minutes

– Keeping this short and light.

– Focus on position and stick the landing.

– Keep weights close to change quick

– Use pads if need

– Aim for 70-75% of Clean

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.

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Beast River Fitness – WOD

Weightlifting

Snatch Complex (2-2-2-2-2-2-2)

Snatch Complex

1 Power Snatch + 2 Overhead Squat

(Total of 2 snatches & 4 OHS )

Metcon

“Little Mousey” (AMRAP – Rounds and Reps)

AMRAP 10min

30 DU

15 Power Snatch

75/55/45/35
– A light bar for this burner

– Should be able to Power Snatch f0r 15 Unbroken when fresh

– Break up into 2-3 sets

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Beast River Fitness – WOD

Strength

Paused Front Squat (2-2-2-2-2 / 10)

2sec Pausing Front Squat

Warm-up: 5-4-3

Work-set: 2-2-2-2-2

Drop-set: 10 @ 50%

– Aim for +5-10# Heavier than last week

Metcon

“Legless, not-rope Climbs” (Time)

150m Row

10 Barbell Reverse Lunge

250m Row

20 Barbell Reverse Lunges

550m Row

30 Barbell Reverse Lunges
95/75/65/43/35

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Beast River Fitness – WOD

“The only person you are destined to become is the person you decide to be.”
– Ralph Waldo Emerson

Strength

Pause Bench (5-5-5 / 10)

Pausing Bench Press – 2sec

Warm-up: 5-4-3

Work-set: 5-5-5 (Pausing)

Drop-set: 10@ 50%
– Slow and controlled

– Full stop in bottom

– Grab a spot if need on heavy sets

– Aim for your 7 weight for pause 5

Metcon

“Le’Kipsies” (Time)

10 RNDs

6 L-Kips

6 Push-ups

6 V-ups

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Beast River Fitness – WOD

Extra Work

Row Intervals (4 Rounds for time)

4x

500m Row (1k pace)

– Rest 2 min
– Drive through mid-foot

– Find connection with rower

– Be smooth

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