Today's WOD

Your workout of the day!

Beast River Fitness – WOD

Metcon (Time)

3 Rounds

50c Row

-rest 2-3min-

Metcon (Weight)

4×10

Back Rack Walking Lunge

3×12

Bent Over Barbell Row

Metcon (Time)

Accumulate 3min in plank

Beast River Fitness – WOD

“You are never too old to set a new goal, or dream a new dream.” – C.S. Lewis

A LITTLE OF THIS (Time)

With Partner:

12 RNDs

15/11c Row

10 Burpees over Bar

5 Thrusters (135/115/95/65)

*You Go – I Go after completed full round
– Athletes will alternate full rounds on this 12 round workout. Each partner will have completed 6 full rounds when finished.

– Athletes should find a pace to complete the full round unbroken knowing they have some rest.

STRATEGY: Threshold workout.

WEIGHT: With a low rep scheme on the Thrusters go for a challenging weight of 5.

MAKE-UP DAY

November 19, 2021

Beast River Fitness – WOD

Metcon (Time)

400m Run

21 V-Ups

21 Kipping Pull-Ups

400m Run

15 V-Ups

15 Kipping Pull-Ups

400m Run

9 V-ups

9 Kipping Pull-Ups

Push Press (15-12-9-6-3)

Metcon (Weight)

Monday Cleans & Pistols

4 Rounds

3 Power Cleans + 1 Squat Clean

4 Rounds

10 Burpees + 8 Pistols

SWEAT RIVER

November 18, 2021

Beast River Fitness – WOD

SWEAT v.1 (Time)

Partner Workout

6 RNDs (alternating w/partner)

20/15c Assault Bike

50′ Walking Goblet Lunge

6 RNDs (alternating w/partner)

100 Mtn. Climbers

15 Wall Balls

6 RNDs (alternating w/partner)

15 HR Push-ups

100′ Bear Crawl

– One partner completes full round while other rests.

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

Wednesday

November 17, 2021

Beast River Fitness – WOD

Metcon (Time)

Row 3,000m*

* Every 500m

15 Hand Release Push-Ups

6 Back Squats

Start with Row

End with Back Squats
– Build to 75% on the Back Squats

%: 55-65-70-75-75

– Medium hard – Feels like (7/10) difficulty

Back Squat (6-6-6-6-6-6)

Weight from the workout

%: 55-65-70-75-75

Tuesday

November 16, 2021

Beast River Fitness – WOD

“Everyone today is so laid-back and cool and it’s kinda boring” ~Anthony Hopkins

A COUPLE OF COUPLETS ANNIE (Time)

50*40*30*20*10*

DU

Sit-ups

*15-12-9-6-3

Push Press

Pull-ups

*After every round of Annie: Complete Push Press and Pull-ups.
STRATEGY: Athletes should go unbroken on the Push Press and string together large sets on the pull-ups.

– Pick a jump rope number that keeps the frustration level to a minimum.

WEIGHT: KB or DB on the heavier side

53/35

Kipping Pull-ups – BANDED to string together sets of 3 minimum.

Monday

November 15, 2021

Beast River Fitness – WOD

“Let food be thy medicine, and let medicine be thy food.” ~ Credited to Hippocrates.

Metcon (Time)

Alternating E3MOM: 8 RNDs

[A]

200m run + 3 Power Cleans + 1 Squat Clean

[B]

12 Burpees + 10 Pistols Alternating
STRATEGY:

– Athletes should finish 200 Meters in under 1:00.

– A heavier Clean weight that will challenge the athlete to stand up on the 4th rep.

SCALING: Athletes should choose a barbell weight that is challenging but doable for an unbroken sets.

SCORING: Today’s score is the Sum Total Time of all 9 rounds.

Clean (2-3 in EMOM)

Engine & Extra

November 14, 2021

Beast River Fitness – WOD

Metcon (Time)

2K row

-rest 2min-

1K row

-rest 1 min-

500m row

*Score is time to complete total

Metcon (AMRAP – Reps)

EMOM x 10min

1-2 Wall Walks

Metcon (No Measure)

Banded Pull-ups

4×15-20

Banded Tricep Pushdowns

4×15-20

Saturday

November 13, 2021

Beast River Fitness – WOD

“Don’t waste your time chasing butterflies. Mend your garden, and the butterflies will come.” -Mario Quintana

Isabell Meets Glen (Time)

Partner WOD:

60 Snatches – Partition However

1 Mile Run – Together

20 Rope Climbs – Partition However

1 Mile Run – Together

100 Burpees – You go, I go

115/85, 95/65, 45/35)
-Someone should always be working during Snatches and Rope Climbs

-Run at a pace that is somewhat comfortable for both athletes

-Pace out Burpees slowly from the start to avoid hitting a wall!

Scale rope climbs:

1/2 Climbs or reduce reps to 12

2:1 Hand over hand

6:1 Ring Rows

3:1 Strict Pull-ups

Rain:

Sub 2,000m Row

You go – I go fashion

MAKE-UP DAY

November 12, 2021

Beast River Fitness – WOD

“There’s always more time.”

Metcon (Time)

WOD

25 Toes-to-Bars

50/35 Calorie Row

75 Push-ups

50 Box Jumps (24/20″)

25 Pull-ups

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

EMOM @ 75%-80%

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

Build to 3 x 6 at 75%

– focus on speed from the bottom

No measure: 3×6 @ medium / hard weight that allows for good reps.

RUN THE PRESS (Weight)

PUSH PRESS

5-5-5-3-3-3-2-2

*Between every set

200m Run

5 Chest To Bar Pull-Ups – Kipping – Banded

*For load not for time