Today's WOD

Beast River Fitness – WOD

DEAD INSIDE (Time)

For Time:

55 Deadlifts (225/155, 155/105, 95/65)

55 Toes to Bar

55 Box Step Ups

55 Wall Balls

*Score = Time it takes to complete the workout.

Read More

Beast River Fitness – WOD

MIDLINE METERS (Time)

250m Row

50 Sit-ups

500m Row

50 Sit-ups

750m Row

50 Sit-ups

1000m Row

Back Squat (6-6-4-4-2-2-2)

Make-up:

STIMULUS: Build to a Heavy 2 – approaching 90-95% of 1RM.

Testing next week so feel out something heavy.

Push Press (6-64-4-2-2-2)

Make-up:

STIMULUS: Build to a Heavy 2 – approaching 90-95% of 1RM.

Testing next week so feel out something heavy.

Read More

Beast River Fitness – WOD

FIVER (AMRAP – Rounds and Reps)

AMRAP – 5min

27 DU

27 Air Squats

-rest 2min –

AMRAP – 5min

21 Lateral Hops over Bar

21 BB Push Press

-rest 2min –

AMRAP – 5min

15 Down Ups

15 Ring Rows

-rest 2min –

AMRAP – 5min

9 Burpees

9 BB Thruster

*Score it total rounds + reps at each station.

Finisher

Abs – (No Measure)

3 RNDs:

8 Hollow Rocks

8 V-ups

8 Knee Tucks

8 Hollow Hold seconds

Read More

Beast River Fitness – WOD

“People say nothing is impossible, but I do nothing every day.” – A.Milne

Back Squat (6-6-4-4-2-2-2)

STIMULUS: Build to a Heavy 2 – approaching 90-95% of 1RM.

Testing next week so feel out something heavy.

JOURNAL (AMRAP – Rounds and Reps)

AMRAP 7

7 Tall Box Jumps (30/24)

7 Chest 2 Bar Pull-ups
Slightly taller box than you are used to.

Band the Pull-ups to cycle this movement and to make contact with the bar. Look to complete at minimum 5 reps

SCALE: Jumping Chest 2 Bars

Read More

Beast River Fitness – WOD

Warm-up (No Measure)

3 Rounds

10 Ring Rows

3 Ring Dip Slow Negatives

10 Plate Bent Over Reverse Flys – 5s or 2.5s

Metcon (Time)

Push-Press 6*6*4*4*2*2*2

*7 Burpees

14 V-ups

28 DU
STIMULUS: Build to a Heavy 2 – approaching 90-95% of 1RM.

Testing next week so feel out something heavy.

STRATEGY: Athletes should aim to do all reps unbroken and take your time on the Push-Press

FOCUS: Midline stability on the press. Core and glutes.

Push Press (6-6-4-4-2-2-2)

Read More

Beast River Fitness – WOD

Clean (2-1-2-1-2-1)

EVERY :90

Lighter – Heavier – Lighter – Heavier – Lighter Heavier

Build to 90%-95% for the singles.

Example: 80%-90%-85%-92%-87%-95%

PINDY (AMRAP – Rounds and Reps)

AMRAP 10

5 Power Cleans (135/95, 95/65, 75/55)

10 Push-ups

20 Pistols – Alternating

Read More

Beast River Fitness – WOD

Metcon (Calories)

6min Max Cal Machine of choice

–Rest 1 min–

4min Max Cal Machine of choice

–Rest 1 min–

2min Max Cal Machine of choice

Read More

Beast River Fitness – WOD

AND THEN SOME (Time)

Teams of 2:

3 Rounds For Time:

1,000 Row

20 Burpee Chest to Bar Pull Ups / Chin over Bar Pull ups

50 Power Snatches (95/65, 75/55)

(partition however)

[Time Cap: 35 Minutes]

*Score = Time it takes to complete the workout

Rx+

3 Rounds For Time:

1,000 Row

20 Bar Muscle Ups / Jumping Bar Muscle Ups

50 Power Snatches (115/85)
STRATEGY: Athletes should communicate and break up reps in a way that ensures someone is always working.

SCALING: Athletes should choose a barbell weight that they can hold on to 3-5 Power Snatches unbroken during the workout

Read More

Beast River Fitness – WOD

FITNESS FRIDAY 12/3 (AMRAP – Rounds and Reps)

EMOM 20

Min1: Devil’s Press (35/20/10)

Min2: Jump Lunges

Min3: Handstand Push-ups / Negatives / DB Push Press

Min4: Body Saw

Min5: Rest

Back Squat (10-8-6-4-4-4)

Make-up Back Squats

Build to 3×4 @ 80%-86%

Push Press (10-8-6-4-4-4)

Make-up Push Press

Build to 3×4 @ 80%-86%

Read More

Beast River Fitness – WOD

SWEAT RIVER 12/2 (AMRAP – Rounds and Reps)

With a partner:

AMRAP 10

7 Burpees

7 Pull-ups

7 DB Thrusters

Rest 2 min

AMRAP 10

2 Rope Climbs

7 Box Jumps

7 Push-ups

Rest 2 min

AMRAP 10

10 Pistols – Alternating / Box Step-Ups

7 Toes 2 Bar / Knees to Chest

7 American KBS

Score is total rounds and reps between partners per AMRAP
One partner works at a time. Take turns each AMRAP working with teammate.

Read More