Today's WOD

Your workout of the day!

Beast River Fitness – WOD

Metcon (Time)

3 Rounds

30 Box Jump Overs

20 DB Snatch (50/35) alternating

10 Burpees

Barbell Bicep Curl (50)

Beast River Fitness – WOD

HEAT WAVE (Time)

With Partner

3 Rounds of:

250/200m Row + 10 Sit-ups

500/400m Row + 20 Sit-ups

750/600m Row + 30 Sit-ups

*Each partner completes each row/sit-up portion.
FLOW:

P1: 250 row / 10 sit-ups

P2: 250 row / 10 sit-ups

P1: 500 row / 20 sit-ups

P2: 500 row / 20 sit-ups

P1: 750 row / 30 sit-ups

P2: 7500 row / 30 sit-ups

..repeat 2 more times for 3 full rounds.

Beast River Fitness – WOD

10 WALL WALKS (Time)

For time:

10 Wall Walks

cap 5min.

FIFTEEN 2 ISH (AMRAP – Rounds and Reps)

Every 3:00 for as long as possible

0-3min

2 Rounds of

10 Shoulder to Overhead (95/65)(65/45)

10 Chest 2 Bar / Pull-ups / Jumping C2B

3-6min

2 Rounds of

12 Shoulder to Overhead (95/65)(65/45)

12 Chest 2 Bar / Pull-ups / Jumping C2B

6-9min

2 Rounds of

14 Shoulder to Overhead (95/65)(65/45)

14 Chest 2 Bar / Pull-ups / Jumping C2B

Following same pattern until you fail to complete both rounds in 3min window.

Scaled:

6s @ (65/45) w/ pull-ups or Jumping C2B

8s @ (65/45) w/ pull-ups or Jumping C2B

10s @ (65/45) w/ pull-ups or Jumping C2B

etc…

Strict, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. At the top, the chest must touch the bar, or the chin must break the horizontal plane of the bar. Jumping C2B the bar should be 6″ above athletes head.

*score is round completed plus reps. Each 3min has 2 rounds.
If you complete all the reps (2 complete rounds) before the time cap you will rest until the three minutes are up before beginning the next segment.

Your workout is over whenever you do not complete two full

rounds of the couplet within the time cap.

Tuesday

January 11, 2022

Beast River Fitness – WOD

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

Every :90 x 6 Rnds

2 Front Squats

Build to a heavy 2

STAY UP (Time)

50 DU / 100 Singles

50 Front Squats

50 DU /100 Singles

50 Overhead Squats

50 DU / 100 Singles

50 Wall Balls

50 DU / Singles

(75/55, 45/35)

Monday

January 10, 2022

Beast River Fitness – WOD

Metcon (AMRAP – Reps)

3-5 Unbroken Chest 2 Bar Pull-ups

– Rest 5-7sec

Repeat until you can no longer hold rep count or rest interval.

*Cap at 30 C2B

*Cap at 3min.

Add as many bands as needed to be able to hit at minimum 3 reps. Should feel easy at first.

-Whatever rep scheme you start with, fight to maintain.

If you start with 4 and drop to 3 that would be the end of your official time.

-Can keep going to practice stringing together.

21.4 Complex (Weight)

Build to a heavy single of:

1 Deadlift

1 Clean

1 Hang Clean

1 Shoulder to Overhead

Cap 7min.
Building familiarity with barbell complexes while not under huge duress. Take your to hit your positions.

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

9 Burpees over Bar (facing if possible)

7 Hang Power Cleans (115/85, 95/65, 75/55)
Athletes should use a weight they can complete 7-10 Power Cleans Unbroken when fresh.

Saturday

January 8, 2022

Beast River Fitness – WOD

Warm-up (No Measure)

1 Wall Walk

5 Scap Pull-ups

5 Hanging hollow to straight

10 Lateral Lunges

1 Wall Walk

5 Controlled Kipping knee raises

10 Air Squats

1 Wall Walk

5 Controlled Kipping TTB or Knee 2 chest

10 Jump Squats

OPEN 12.3 (Time)

AMRAP 18

15 Box Jumps

12 Push Presses (115/75) (75/45)

9 Toes 2 Bars / Knees 2 Chest

Friday

January 7, 2022

Beast River Fitness – WOD

Warm-up (No Measure)

2 Chin-up grip slow Negatives (3-5s)

5 Push-ups w/2 Shoulder taps

2 Chin-up grip slow Negatives (3-5s)

5 Ring Dip Negatives (foot assisted)

2 Chin-ups

5 Dips

Metcon (Time)

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

Strict Pull-ups / Banded

Dumbbell Bench Press (50’s/35’s)

After Each Set:

100 Meter Farmers Carry (50’s/35’s)

(3 lengths of the gyms)

*Score = Time it takes to complete the workout

Rx+: 20# Weighted / 70s/50s
SCALING:Athletes should pick a Pull Up variation that they are able to complete STRICT for 3-5 reps.

Can sub KBs for Farmers Carry.

SWEAT RIVER

January 6, 2022

Beast River Fitness – WOD

FINISH WHAT’S ON YOUR PLATE (AMRAP – Reps)

5 RNDs

(:45 on / :15 transition)

Burpee to plate

Plate Deficit Push-ups (10#-45# plate)

American KBS

Jumping Chest 2 Bar Pull-ups

Wall Balls

Sit-ups

*Score is total of the LOWEST reps p/station
Find a sustainable pace and constant

Wednesday

January 5, 2022

Beast River Fitness – WOD

Warm-up

Warm-up (No Measure)

5 Hollow to straight kip swings

5 jumping ring dips or push-ups

5 squats

Then..

5 Kipping Knees raises

5 kipping ring dips

5 jump squats

Metcon

Metcon (No Measure)

4 RNDS

Max unbroken toes-to-bars / Knees 2 Chest

Max unbroken ring dips / Banded (aim for 5-10)

Max height box jump

then…

For time:

2,000/1,600-m row
Rest 1:00 between max attempts.

Toes-To-Bar (Max)

Ring Dips (Max)

Max Height Box Jump (Distance)

Max Height Box Jump

2k Row (Time)

Max Effort 2k Row

Tuesday

January 4, 2022

Beast River Fitness – WOD

Metcon (Weight)

On the 2:00 for 5 RNDs

10-8-6-4-2:

Barbell Thrusters

*Score = Heaviest Load

BOOM BOOM POW (Time)

30 Dumbbell Thrusters (50/35)

50/35 Bike OR 70/50c Row

150 Double Unders / 250 Singles

*Score = Time it takes to complete the workout
SCALING: Athletes should choose a dumbbell weight they can hold onto at least 5 reps for during the workout. Athletes should cap the Bike and Double Unders at 3:00.