Today's WOD

Beast River Fitness – WOD

“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.”
– Simon Sinek

Weightlifting

Snatch (1-1-1-1-1-1)

– Build to 1 RM

– Catch as low as mobility allows.

WARM-UP

—-

Snatch Grip:

5 RDL

5 Good Mornings

5 Behind the Neck Push Press

5 Back Squat

5 Overhead Squat

5 Snatch Balance

—

5 Snatch High-Pull

5 Power Snatch

5 Overhead Squat

5 Squat Snatch

Metcon

Metcon (AMRAP – Reps)

EMOM x 9min

Min1: Rowing (for calories)

Min2: Sit-ups

Min3: Burpees

Score: Is total Reps

OUTDOOR TRACK WOD

Metcon (4 Rounds for time)

1-Mile Run

Rest 3:00

800

Rest 3:00

400

For Time:

30-20-10 –

Push-ups

Air Squats
Each component is a “round”

Rnd 1 = Mile

Rnd 2 = 800

Rnd 3 = 400

Rnd 4 = Little Metcon

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Beast River Fitness – WOD

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Strength

Shoulder Press (2-2-2-1-3-3)

3 RM Press

– Build to your Personal Best 3

Metcon

Metcon (No Measure)

:45 @ each station

3 RNDs

A1) HSPU / Negatives / Strict Press

A2) Box Jumps

A3) DB Snatches Alternating

Rest :45 – Switch

3 RNDs

B1) Jump rope – DU / SU

B2) Ring Rows

B3) Wall Balls

Takes 14:15

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Beast River Fitness – WOD

Warm-up

Snatch Barbell Shoulder Warm-up (No Measure)

Snatch Grip:

5 RDL

5 Good Mornings

5 Behind the Neck Push Press

5 Back Squat

5 Overhead Squat

5 Snatch Balance

Snatch Warm-up (No Measure)

5 Snatch High-Pull

5 Power Snatch

5 Overhead Squat

5 Squat Snatch

Metcon

Metcon (No Measure)

Snatch Warm-up

– Build to heavier than workout weight.

– Reduce weight for WOD.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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Beast River Fitness – WOD

Test

Bar Hang (Time)

– Full hang

– Feet cannot touch ground

Plank Test (Time)

Max Plank on Forearms.

Time cap: 6:00

Metcon

Offensive One Fifty (Time)

150 Situps

150 Air Squats

150 DU
– Total time is scored

– Total time includes ALL rest.

– Each movement is also individually scored.

150 Air Squats (Time)

– At the bottom, the crease of the hips must pass below the height of the kneecap.

– At the top, the knees and hips must be completely open

150 DU (Time)

– 2 Passes of the rope under the feet each jump

150 Sit-ups (Time)

– Touch ground above shoulders

– Touch ground by feet

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Beast River Fitness – WOD

Metcon

Plank Test (Time)

Max Plank on Forearms.

Time cap: 6:00

Warm-up

Snatch Barbell Shoulder Warm-up (No Measure)

Snatch Grip:

5 RDL

5 Good Mornings

5 Behind the Neck Push Press

5 Back Squat

5 Overhead Squat

5 Snatch Balance

Snatch Warm-up (No Measure)

5 Snatch High-Pull

5 Power Snatch

5 Overhead Squat

5 Squat Snatch

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
– 135/115/95/75/65/55

-In 3-4 sets Build to heavier than Isabel Weight.

– Bring weight back down to WOD weight.

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Beast River Fitness – WOD

“Give more. Give what you didn’t get. Drop the old story.”

Strength

Front Squat (2-2-1-3-3)

Find a 3 rep MAX

– Slowly build over the course to hit a 3 RM

– Aim for you 2 from last week for 3.

– Give 2-3 attempts at it.

– That would be a 3 RM

– AnythingAfter is extra.

Metcon

Fran (Time)

21-15-9

Thrusters

Pull-ups

Time Cap: 10min

95/65/45/35
– For this re-test use your original weight and see what improvements you have made!

– This workout is meant to be fast and intense with minimal breaks, hence an aggressive time cap to hit the desired stimulus.

– Pick a light load to be able to do large sets in both Thrusters and pull-ups

– Note band used for future testing.

– Typically and Rx is 95/65 but pick a weight that is good for YOU.

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Beast River Fitness – WOD

Strength

Bench Press (2-2-2-1-3-3)

Set a Bench 3 RM

– Build slowly and set a 3 rep max on your bench.

– Ask for a spot.

– Stay nice and tight and drive hard.

Warm-up

Row Warm-up (No Measure)

Find a good connection with machine and slowly build your pace.

Drive through mid-foot, stay tall in your catch and finish strong with a smooth recovery.

Row :30s Each

1) Row @ 26 s/m

2) Row @ 28 s/m

3) Row @ 30 s/m

4) Row @ 32 s/m

– rest 1:00

1) Row @ 30 s/m

2) Row @ 32 s/m

3) Row @ 34 s/m

4) Row @ 36 s/m

-Rest

1000m Row (Time)

Max Effort 1000m Row

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Beast River Fitness – WOD

Metcon

HarRowing (Time)

For Time:

2000m Row

*Every Minute on the Minute Starting on the 0:00; perform 1 Burpee over the Erg, adding a burpee every minute until finished

*Score = Time it takes to complete 2000m

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Beast River Fitness – WOD

“Work your land” – Tim Storey

Metcon

Metcon (Time)

“ScrewBall”

AMRAP 3 RNDs:

50/40c Row

40 Box Jumps

30 Wall Balls

20 Push-ups

10 Toes To Bar

5 Burpees

Time Cap 35min

OUTDOOR TRACK WOD

MINI-MURPH (Time)

5 RNDs

400m Run

20 Push-ups

30 Air-Squats

– Can wear a weight vest
– Must grab weight vest from gym and bring over

– AND must bring back to gym

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Beast River Fitness – WOD

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18min

10 cal Row + 10 Goblet Squats

5 HSPU

12 cal Row + 12 Goblet Squats

6 HSPU

14 cal Row + 14 Goblet Squats

7 HSPU

16 cal Row + 16 Goblet Squats

8 HSPU

18 cal Row + 18 Goblet Squats

9 HSPU

20 cal Row + 20 Goblet Squats

10 HSPU

etc
-Continue up the ladder for 18:00 seeing how far you get.

HSPU: Strict / Kipping / Negatives / Piked Push-up

Metcon (No Measure)

Core Finisher

3 RNDs

10 Hollow Rocks

10 V-ups

10 Knee Tucks

10 Hollow Hold – seconds

Rest :30-1:00

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