Today's WOD

Announcements

👻🍿Some Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
💪 Fundraiser workout Forging Youth Resilience: Sat 15th (suggested $25 to fundraiser)
🎃 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

Beast River Fitness – WOD

“If failure is not an option, neither is success.”

Weightlifting

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

Snatch (3-3-2-2-1-1)

Every :90 x 6set: Squat Snatch

Building in Weight

Metcon (AMRAP – Reps)

EMOM x 10min

Min1: 8 TTB + Max Power Snatches

Min2: 8 Burpees over the bar

(115/85, 75/55, 45/35)

Rx+: 135

Score is Amount of Power Snatches

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Announcements

👻🍿Some Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
💪 Fundraiser workout Forging Youth Resilience: Sat 15th (suggested $25 to fundraiser)
🎃 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

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.

Shoulder Press (2-2-2-2-2-2)

Build to Heavy 2 in 12 mins

Try to hold 3 sets @ 90% or above

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

1 Round of Cindy + 5 Push Press

2 Rounds of Cindy + 10 Push Press

3 Round of Cindy + 15 Push Press

etc.

Add 1 Rnd of Cindy and 5 Push Press each round.

(115/85, 75/55, 45/35)

Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats
Score is total reps:

1 Round of Cindy = 1

6+12+18= 36

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Announcements

👻🍿Some Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
💪 Fundraiser workout Forging Youth Resilience: Sat 15th (suggested $25 to fundraiser)
🎃 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

Beast River Fitness – WOD

Front Squat (2-2-2-2-2-2)

6×2 @ 90%

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.

321 COUNT UP (AMRAP – Reps)

Every 2min for 10min

14/12cal Row

Max Wall Balls (20/14)

*Score is Wall Ball Reps
– Rest as needed at the end of your set to be as fresh as possible for the next round.

– Be consistent getting off the row.

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Beast River Fitness – WOD

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire

Metcon (Time)

200 Calorie Row

*Every 2min complete 40 DU / 80 SU

*Start with jump rope

– Cap DU to :30s

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Beast River Fitness – WOD

SWEAT 2 (Time)

Partner Workout

6 RNDs (alternating w/partner)

15/12c Assault Bike

25 American KBS

6 RNDs (alternating w/partner)

100 Mtn. Climbers

5 Wall Walks

6 RNDs (alternating w/partner)

20 V-Ups

50′ Overhead Walking Lunge (switch arms 1/2 way) (50/35)

– One partner completes full round while the other rests.

– Complete all 6 RNDs before moving on to the next set of movements.

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Beast River Fitness – WOD

“Adversity causes some to break. For others, it breaks records.”

Weightlifting

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

Every :90 x 7 RNDs

2 Squat Snatch

@ 80% – 90%

– Heavy but doable

– Catch in bottom.

FALL LEAVES (Time)

On a 9 minute running clock:

0-3 mins

2 Rounds

10 OHS (95/65, 45/35)

10 Box Jump Overs

3-6 mins

2 Rounds

8 Power Snatch (115/85, 75/55)

8 Box Jump Overs

6-9 mins

2 Rounds

6 Squat Snatch (135/95, 95/65)

8 Box Jump Overs
– Athletes don’t have to wait for next round if they finish work in previous round.

– Athletes must move on to next section if they have not completed previous round.

– Small weight increase each round.

– OR Start at 50% of today’s heavy.

– Change weights in time remaining each round.

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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.

Shoulder Press (3-3-3-3-3)

5×3 @ 85%-90%

Sets across.

No measure?

– Build to a heavy 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

50 DU / 100 SU

7 Shoulder to Overhead

7 Toes 2 Bar

155/105, 115/85, 95/65

Rx+ 185/125
– Pick a challenging weight can complete 6 reps when fresh

– Facing bar if have space, if not lateral is ok.

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Beast River Fitness – WOD

Paused Front Squat (2-2-2-2-2-2)

2sec Pausing @ parallel – 85%

6×2

– 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

HINDSIGHT IS 20/20/20 (Time)

200m run

20 Air Squats

200m run

20 Wall Balls (20/14)

200m run

20 Thrusters (95/65)

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Beast River Fitness – WOD

“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

JONNE KOSKI (Time)

4 RNDS

21c / 15c Row

15 Thrusters (115/85, 95/95)

9 Burpees over Bar

– rest 1m between rounds

cap: 30m

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Beast River Fitness – WOD

Metcon (Time)

800m run

80 DU / 160 SU

60 Box Jump Overs

40 V-Ups

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