Today's WOD

Beast River Fitness – WOD

CF GAMES 2021: EVENT 4 (Time)

For Time:

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

Wall walks

Thrusters

135/95, 115/85, 95/65

RX+ (Games Weight: 185/135)

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Beast River Fitness – WOD

Strength

Sumo Deadlift (2-2-2-2)

NO DROPPING PLEASE

4×2 @ 90-95%

Warm-up: 5-3-2-2 (55%-85%)

Work: 2-2-2-2

– Increase in weight and same sets.

– Getting heavier, consider wearing a belt to help with bracing.

Metcon

Metcon (Time)

“SHAKE IT LOOSE”

3 RNDs

200 Run

30 DB Snatch (50/35/20)

40 KBS (53/35/26)

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Beast River Fitness – WOD

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Strength

Metcon (AMRAP – Reps)

EMOM x 10min for Quality – ME-2

Min1: BMU

Min2: HSPU
– ME-2 (Max Effort -2 reps)

– Practicing building strength, volume, and familiarity with these two movements.

Metcon

Metcon (AMRAP – Rounds and Reps)

“BOOP”

AMRAP 3min

7 Burpee

7 Thrusters – (75/65, 45/35)

rest 1:00

AMRAP 3min

7 Pull-ups

7 Burpee

– Rest 1:00

AMRAP 3min

7 Thruster – (75/65, 45/35)

7 Pull-ups
– Beep test practice

– Combing elements of the beep test in different combinations.

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Beast River Fitness – WOD

Strength

Push Press (2-2-2-2)

4×2 @ 95%

Warm-up: 5-3-2-2 (55%-85%)

Work: 2-2-2-2

– Increase in weight and same sets.

– Getting heavier, consider wearing a belt to help with bracing.

Metcon (Time)

EMOM x 10min

Min1: 6 Clean and Jerks

Min2: 6 Burpee over Bar

135/95, 115/85, 95/65
– Use the same weight you used for Grettel.

– Pick a weight you can cycle for 6 reps

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Beast River Fitness – WOD

Strength

Back Squat (2-2-2-2)

4×2 @ 95%

Warm-up: 5-3-2-2 (55%-85%)

Work: 2-2-2-2

– Increase in weight and same sets.

– Getting heavier, consider wearing a belt to help with bracing.

Metcon (AMRAP – Reps)

“BUCKETS”

Every 2:30 – (2:00 work /:30 rest)

20c Row + MAX WB

20 Wall Balls + MAX Row cals.

20c Row + MAX WB
– Score is total of each part B

(Max WB + Max Cal + Max WB)

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Beast River Fitness – WOD

PARTNER PAUSE (Time)

With a Partner:

10 RNDS of Cindy (switching after full rounds)

40 Clusters (One partner working at a time)

Rest 1:00

Run 1 Mile (Together)

135/95, 115/85, 95/65
* 1 Round of “Cindy”:5 Pull-Ups/10 Push-Ups/15 Air Squats

* Score = Time it takes to complete the workout

* IncludeS the 1:00 rest in the total score

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Beast River Fitness – WOD

THE SPINS (Time)

For Time:

30/24c Bike / 40/32c Row

100 DU

30 Double DB Push Press OR KIP HSPU

100 DU

30/24c Bike / 40/32c Row

Every Minute On The Minute:

6 DB Power Snatches

50/35
– Athlete will stop and do 6 DB Snatches every minute.

– Does not start with Snatches.

– Use same DB for both push press and Santch.

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Beast River Fitness – WOD

Metcon

Metcon (Time)

1000m Row

50 HR Push-ups

1000m Row

50 Wall Balls

1000m Row

50 Sit-ups

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Beast River Fitness – WOD

Metcon (AMRAP – Rounds and Reps)

“Skadiddle”

AMRAP 6min

50 DU / 100 SU

2-4 Muscle Ups

4-8 Bar Dips

– Rest 1:00 –

AMRAP 6min

15/12c Bike / 200m run

3-5 HSPU strict / 6-10 Kipping

– Rest 1:00 –

AMRAP 6min

30 DU

15/12c Bike / 200m run

8 Box Jump Overs

*Score is total rounds + reps.

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Beast River Fitness – WOD

Strength

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

5×2 @ 90%

Warm-up: 5-3-2-2 (55%-85%)

Work: 2-2-2-2-2

– Increase in weight and decrease in reps.

Metcon

BARISTA (AMRAP – Reps)

In 10min:

AMRAP 6min

4 TTB

4/4 DB Clean & Jerks (50/35/20)

Directly into:

MAX Row cals.

*Score is total AMRAP reps + Row cals

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