Today's WOD

Beast River Fitness – WOD

Metcon (Time)

800m run

80 DU / 160 SU

60 Box Jump Overs

40 V-Ups

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Beast River Fitness – WOD

“No one was ever wise by chance.” – Seneca

CAPTAIN MARVEL (AMRAP – Reps)

5 Rounds For Reps:

1 Minute: Rope Climbs

1 Minute: Dumbbell Snatches (70/50) – Alternating

1 Minute: Calorie Row

1 Minute – Rest

Score = Sum Total of all Reps

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Beast River Fitness – WOD

“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding

EMOM: 5min of Pull-ups (AMRAP – Reps)

EMOM x 5 RNDs

Pull-ups – ME-3

– ME-3 (Max Effort – 3 reps)

– Don’t go to failure, keep 3 reps in the tank.

– Aim for consistency over 5 sets.

Bench Press (4-4-4-4-4)

5×4 @ 80% – 85%

Sets across.

No measure?

– Build to a heavy 4

PUSH AROWND (Time)

4 RNDs

20/14c Row

20 Push-ups

Time Cap: 10min
Rx+

25/18 Row

25 Push-ups

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Beast River Fitness – WOD

“The soul is like a bowl of water.” – Epictetus

Front Squat (3-3-3-3-3)

5×3 @ 80%

Heavier than last week, but NO pausing.

– Focus on speed out of the bottom with good mid-foot pressure.

– Control the descent, but fast stand.

– Heavier than last week by 5-10#s

GET OVER IT (Time)

10-8-6-4-2

Burpee to 6″ target

Double Dumbbell Box Step Overs (50/35)(24″/20″)

*Target is 6″ above reach

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Beast River Fitness – WOD

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear

Metcon (No Measure)

in 8min

Deadlift

3-3-3-3

Build to heavier than workout weight

RUN WITH CHRISTINE (Time)

3 RNDs

400m Run

12 Deadlifts @ Bodyweight

21 Box Jumps

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Beast River Fitness – WOD

“Build before you have to.” – James Clear

Metcon (Time)

5 RNDs

50-ft. DB Front Rack Walking Lunge

20 Pull-ups

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Beast River Fitness – WOD

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

AROUND TOWN (Time)

20 Sit-ups

30 Toes-to-Bar

40 Single-Arm DB Clean and Jerk (Alternating)

50 DB Box Step Overs (24/20)

40 Single-Arm DB Snatch (Alternating)

30 Toes-to-Bar

20 Sit-ups

50/35

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Beast River Fitness – WOD

“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”

Metcon (Time)

5min of Practice

Headstand / Handstand hold
– Tripod Headstand

– Wall facing Handstand

– Freestanding Handstand

Progressions

1a) Tripod Headstand

1b) Tripod Headstand knees off

1c) Tripod Headstand: legs straight

2) Wall facing

3) Free standing

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

Complex: 7 sets of:

Snatch Deadlift w/ Shrug from floor + Hang Squat Snatch

Every :90sec x 7sets

1) Stand the bar up from the floor using proper snatch setup

2) Lower the bar to the Above The Knee Hang Position and complete a full squat snatch.

Metcon (AMRAP – Rounds and Reps)

AMRAP 8min

5 Hang Power Snatch

10 OHS

20 DU

75/55/45/35
– Bar should be very light here.

– Should be able to cycle these reps unbroken when fresh

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Beast River Fitness – WOD

EMOM: 5min of Pull-ups (AMRAP – Reps)

EMOM x 5 RNDs

Pull-ups – ME-3

– ME-3 (Max Effort – 3 reps)

– Don’t go to failure, keep 3 reps in the tank.

– Aim for consistency over 5 sets.

Bench Press (5-5-5-5-5)

5×5 @ 75% – 80%

Sets across.

No measure?

– Build to a heavy 5

GROUNDED (Time)

25-20-15-10-5

Burpees

V-Ups / Knee Tucks

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Beast River Fitness – WOD

Paused Front Squat (3-3-3-3-3)

2sec Pausing @ parallel – 75%

5×3

– Focus hard on maintaining mid-foot pressure

– Focus hard on maintaining tight core and upright posture.

– Take weight off if cannot complete full 2sec pause

– sets across

RUN FOR THE HILLS (Time)

For Time:

40 Wall Balls

400m Run

40 Wall Balls

400m Run

Score = Time it takes to complete the workout

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