Today's WOD

Beast River Fitness – WOD

“Action is the fundamental key to all success.”
– Picasso

Push Jerk (5-3-1 / 2-3-4-4)

Push Jerk 2 for 4

Every 2m x 7 RNDs (14min)

– Adding volume to heavy load

– Same weight across all work sets

– No history: pick moderate weight can move well for 4

– Good Reps Only (GRO)

Metcon

Metcon (Time)

Two-4-Two

200m Run

2 HSPU – strict

2 Swing + 2 Clean + 2 Snatch – left

2 Swing + 2 Clean + 2 Snatch – right

400m Run

4 HSPU – strict

4 Swing + 4 Clean + 4 Snatch – left

4 Swing + 4 Clean + 4 Snatch – right

200m Run

2 HSPU – strict

2 Swing + 2 Clean + 2 Snatch – left

2 Swing + 2 Clean + 2 Snatch – right

Rx: 53/35

Time cap: 10min
– Introducing longer KB complexes

– Pick weight to hold onto the KB for the entire complex.

– HSPU scale: Piked Push-ups or Negatives

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Beast River Fitness – WOD

“Leadership by Example”

Back Squat (5-3-1 / 2-3-4-4-4)

Back Squat: 2 for 4

Every 2m x 8 RNDs (16min)

– Increasing volume at same heavy load

– Same weight across all work sets

– No history: pick moderate weight can squat well for 4

Metcon

Metcon (Time)

“Franish”

12-10-8-6-4-2

DBL DB Thrusters

TTB

Rx: 50s/35s

Time cap: 11min
– KB or DB on the Heavier Side-able to do 5 reps when fresh

– TTB sub V-up

– Need to be able to do 3-5 TTB/V-up

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Beast River Fitness – WOD

Warm-up

Barbell Warm-up (No Measure)

5 Straight Leg Deadlifts

5 Good Mornings

5 Back Squats

5 Front Rack Elbow Rotations

5 Front Squats

Metcon (Weight)

Every :90 x 5 RNDs (7:30)

3 Hang Power Clean
Build to heavier than workout weight

Metcon (Time)

4 RNDs

400m Run

14 Wall Balls

7 Hang Power Cleans

Rx: 115/85

Time cap: 20m
– Focus on barbell cycling when tired

– Pick weight can do 7 cycled power clean when fresh.

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Beast River Fitness – WOD

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.”
– Steven Hawking

Bench Press (5-5-5-5-5)

Build to a heavy 5

Metcon (Time)

3 RNDs

10 Burpees

10 KB Swings – (L)

5 KB Snatches – (L)

10 KB Swings – (R)

5 KB Snatches – (R)

Rx: 35/26

Rx+: 53/35
– Complete all reps on one arm before moving onto the other.

Metcon (No Measure)

Finisher if time:

Superset:

3×20 DBL DB Bicep Curls

3×20 Band Tricep Push-Downs

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Beast River Fitness – WOD

“Action is the fundamental key to all success.”
– Picasso

Handstand Push-ups (2 + 2)

Every :90 x 5 RNDs

2 Strict HSPU + 2 Kipping HSPU

+ 10s Hold against wall

If cannot kip or strict

-pick a variation to complete 4-5 strict HSPU reps

Metcon (Time)

“Midline Meters”

For Time:

200 Row

50 Sit-ups

400 Row

50 Sit-ups

800 Row

50 Sit-ups

1,000m Row

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Beast River Fitness – WOD

Weightlifting

Snatch (7×1)

EMOM x 7min

1 Power Snatch

@ 75%-80% 1rm

-Build to Medium/heavy weight and hold across.

-Clean Lock outs.

Metcon (Time)

21-15-9

Power Snatch

TTB

95/65 or 70% of above
TTB sub Hang knee raise / V-up

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Beast River Fitness – WOD

“Action is the fundamental key to all success.”
– Picasso

Back Squat (5-3-1 / 2-3-4-3-2)

Back Squat 2 for 4

Every 2m x 8 RNDs (16min)

– Build to your heavy 2 or 3 from last week and hit for 4

– Same weight across all work sets

– No history: pick moderate weight can squat well for 4

Metcon (AMRAP – Rounds and Reps)

AMRAP: 8min

3 Power Clean

6 Front Squat

9 Box Jumps

Rx: 115/85 – 24″/20

Rx+: 135/95
-pick weight can Front Squat for 6 unbroken

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Beast River Fitness – WOD

“I was complaining I had no shoes, until I met a man who had no feet.”
– Confucius

Push Jerk (5-3-1 / 2-3-4-3-2)

Push Jerk 2 for 4

Every 2m x 8 RNDs (16min)

– Build to your heavy 2 or 3 from last week and hit for 4

– Same weight across all work sets

– No history: pick moderate weight can move well for 4

Metcon (Time)

“Ring’n the Devil”

3 RNDs

10 Ring Rows

5 Ring Dips – Strict / Banded

10 DBL DB Push Press

5 Devils Press

Rx: 35/26

Rx+: 50/35

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Beast River Fitness – WOD

Metcon (No Measure)

TABATA: Glute Warm-up

(:20 on / :10 hold x 8 RNDs)

Single-Leg Glute Bridges
– Alternate legs e/RND

– :10 Hold at top

– Keep the hips from swaying

Metcon (Time)

“20/20 Vision”

3 RNDs

200m Run

20/20 KB Swing: 1-arm

20/20 KB Push Press: 1-arm

20/20 KB Swing Snatch: 1-arm

KB: 35/26
– 1-arm Swing, Push Press, Snatch

– Can switch every 5 reps

– Must completely all reps before next movement

– Can sub Dumbbell

– 200m to Green Scaffolding

Metcon (No Measure)

Finisher if time:

2-3×20

Band Tricep Push-downs

DB Hammer Curls

Band Pull Aparts

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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

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

Metcon

Metcon (AMRAP – Reps)

Open Workout: 21.3

For total time:

15 front squats

30 toes-to-bars

15 thrusters

–rest 1 min–

15 front squats

30 chest-to-bar pull-ups

15 thrusters

–rest 1 min–

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95/65

Time cap: 15 min.

Metcon (Weight)

21.4

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

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