Today's WOD

Beast River Fitness – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

50 Double Unders

100-ft. Walking Lunge

100-ft. Bear Crawl

50 DB Snatches alternating (35/20)
100′ is 2X length of gym: Body Weight

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Beast River Fitness – WOD

Metcon (Time)

Every 10 Minutes x 3 Rounds:

Row 1000m

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

20 V-Ups

* Score is sum total to complete each round.

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Beast River Fitness – WOD

Metcon (AMRAP – Rounds and Reps)

With a Partner:

AMRAP 20:

5 Burpees to target

1 Rope Climb

30 Double Unders

– Alternate full rounds with a partner.
SCALE: 2 Pulls to stand on rope or 5 Strict Pull-ups

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Beast River Fitness – WOD

HOLLEYMAN (Time)

30 Rounds for Time:

5 Wall Balls

3 Handstand Push-ups / 6 Push-ups / 1 Wall Walk

1 Power Clean (225/155, 185/125, 95/65)
Holleyman is a CrossFit Hero workout. This workout also provides you with a great opportunity to test this month’s weightlifting focus.

Athletes looking to target their strength should use movements that won’t cause failure but will cause them to rest longer between movements and in between sets.

If you are just looking to move through and sweat, consider a moderate loading and substitute push-ups in place of handstand push-ups.

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Beast River Fitness – WOD

Metcon (Time)

Row Intervals

8 x 300m

1:1 Work : Rest ratio

*Time it takes to complete

Metcon (Weight)

EMOM 8

8 Bench Press

Metcon (Weight)

EMOM 8

8 BB Bicep Curls

Metcon (Time)

Accumulate 3 min bar hang

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Beast River Fitness – WOD

KALSU HALF (Time)

*50 CLUSTERS

*5 Burpees every minute. Starting with burpees.

115/85, 95/65, 75/55

Rx+

135/95
STIMULUS: Go medium heavy on this. The burpees should take you around :20 and you should be able to perform about 3-5 clusters in the remaining time.

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Beast River Fitness – WOD

SHORT CHELSEA (AMRAP – Rounds and Reps)

EMOM 15

5 Pull-ups / Banded / Ring Rows

10 Push-ups

15 Air Squats

*If you fall behind the clock, continue as an AMRAP for up to 15 minutes.

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

Make-up clean day.

Build to 1 RM

Back Squat (2-2-2-2-2-2)

Back Squat 2 RM

Push Press (2-2-2-2-2)

Make-up Push Press.

Build to 2 RM

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Beast River Fitness – WOD

SWEAT RIVER 1.12 (AMRAP – Rounds and Reps)

With a Partner

AMRAP 10

11/9c Bike

10 KB Swings

10 Knees 2 Chest

AMRAP 10

50’ OH Walking Lunge (L25’/R25’)

10 Sit-ups

2 Wall Walk

AMRAP 10

15/12c Row

5 Burpee over Rower

10 V-ups

*Score is total rounds and reps per partner team.
You go, I go way. One athlete completes the AMRAP while other rests.

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Beast River Fitness – WOD

“People say nothing is possible, but I do nothing everyday.” – A.Milne

Back Squat (5.5.3.2.2.2)

%: 67-76-81–86-95-101%

1% Better is better and that’s enough. Aim to beat your previous by any margin today.

Take your time, belt up, and hit them heavy attempts solid.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 min

10 DB Snatches

10 Pistols

-rest 2 min-

AMRAP 5 min

5 Box Jump Overs

5 Chest 2 Bar Pull-ups / Banded / 10 Jumping

*Score is total combined rounds and reps
STIMULUS: Athletes should look to move continuous for each 5 min unbroken as long as possible. Pick scale to allow 5 min of work.

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Beast River Fitness – WOD

“If you aim at nothing, don’t worry… you’ll hit it.”

Push Press (5-4-3-2-2-2)

Build to a heavy 2

Metcon (AMRAP – Reps)

AMRAP 15

250/200m Row

7 Push Press (115/85, 95/65, 75/55)

7 TTB
STIMULUS: Athletes should look to complete the row under a minute and move through the press and ttb smoothly. Pick a weight athletes can go unbroken on the Push Press when fresh. No more than 2 sets on the ttb.

SCALE: Knees to chest or V-ups

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