Today's WOD

Beast River Fitness – WOD

“Intention drives behavior.”

Metcon (Time)

4 Rounds:

400 Meter Run

30 DU / 60 SU

20 Wall Balls

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Beast River Fitness – WOD

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Metcon

1: Metcon (AMRAP – Rounds and Reps)

With a partner:

Ladder (3-6-9-12-15…)

A) AMRAP for 15min:

3 KBS

3 Strict Knees to 90*

3 Row cals.

6 KBS

6 Strict K290

6 Row cals.

9 KBS

9 Strict K290

9 Row cals.

–Rest 3 minutes–

B) AMRAP 15min – (3-6-9-12-15…)

3 Thrusters – 75/55 or Empty BB

3 Burpees over the bar

3 Ring Rows

6 Thrusters – 75/55 or Empty BB

6 Burpees over the bar

6 Ring Rows

etc.etc.

-Switch partners after every set of movements.

– Score is total rounds
Round complete = Score

Round of 3 = 3pts

Round of 6 = 6pts etc.

Each completed move = 1

Round of 6 + 9 KBS = 6 + 1

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Beast River Fitness – WOD

Metcon (Time)

EMOM x 6min (3RNDs)

Min 1: 10 Band Pull-aparts + 7 Band Wall Facing OHS

Min 2: Headstand / Handstand hold -:30s practice
– Tripod Headstand

– Wall facing Handstand

– Freestanding Handstand

Progressions

1a) Tripod Headstand

1b) Tripod Headstand knees off

1c) Tripod Headstand: legs straight

2) Wall facing

3) Free standing

High-Hang Snatch (1-1-1-1-1-1-1)

Complex: 7 sets of:

2 High Hang Power Snatch + 2 OHS

Every 2min x 7sets (14min)

Focus on leg drive here and push into the floor to drive the bar up overhead.

After completing 2 reps continue with 2 overhead squats.

– Will be light here.

Metcon (AMRAP – Reps)

in 8min:

800m run

50 Sit-ups

MAX OH Reverse Lunges – BB

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Beast River Fitness – WOD

Shoulder Press (5-5-5-5-5)

5×5 @ 75%

Sets across.

No measure?

– Build to a heavy 5

Metcon (AMRAP – Rounds and Reps)

AMRAP 12m

40 DU / 80 SU

20 DB Hang Clean + Jerk – Alternating

10 HR Push-ups

50/35

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Beast River Fitness – WOD

Metcon (AMRAP – Reps)

Strict Pull-ups – EMOM x 5min

:30 of Pull-ups ME-3

+

5 Air Squats after
Pull-up strength building.

– Can do weighted pull-ups with DB or KB

– Bodyweight – Do a sub max set in a rep scheme you can hit consistently.

– ME-2 is Max Effort – 3 reps

We will build on this over the next few weeks. So start easy.

Paused Front Squat (5-5-5-5-5)

2sec Pausing @ parallel – 65%

5×5

Bar should be lighter to be able to come to a full stop in the bottom of the squat.

– Focus hard on maintaing mid-foot pressure

– Focus hard on maintaining tight core and upright posture.

– Take weight off if cannot complete full 2sec pause

– sets across

Metcon (Time)

21-15-9

Wall Balls

Box Jumps

TTB

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Beast River Fitness – WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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Beast River Fitness – WOD

Headstand / Handstand Hold (Time)

5 Attempts for time:

Progressions

1a) Tripod Headstand

1b) Tripod Headstand knees off

1c) Tripod Headstand: legs straight

2) Wall facing

3) Free standing

Time Benchmarks:

A) :05 seconds

B) :10 seconds

C) :20 seconds

D) :30 seconds
– Once you can do :20s in a given progression, move on to the next.

Bike Row Run (Time)

35c/25c Bike

550m/450c Row

1 mile run

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Beast River Fitness – WOD

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

Strength

Shoulder Press (2-2-2-2-2)

Find a 2RM on your Strict Press

– Strict Press, NOT Push Press

– Lock the legs and drive the bar.

– Avoid bending at the knees for help.

Pull-ups (1-2-3…)

– Warm-up with a couple of VERY small sets and then give it a go with a MAX set of pull-ups

– Strict or

– Kipping

A) Chin must get above top of bar.

B) Arms must reach full lockout at bottom.

C) Start from dead hang

Weighted Pull-ups (1-1-1-1-1)

-Prioritize which pull-up test you want to know the result.

– If you want to know your max weighted pull-ups, then test that first.

-Your second choice will be much more challenging after you previously max out.

Metcon

Metcon (Time)

For Time:

100 DU Buy-in

25 Double KBS

50 Alternating. KB/DB Push Press (25/25)

30 TTB

35/26

+53/35

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Beast River Fitness – WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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Beast River Fitness – WOD

“Integrity is not a noun. It’s a verb.”

Bench Press (3-3-3-3-3-3…)

Baseline set: 3RM

– Slowly build to a heavy 3 and lets see where we are.

– Get a spotter for these sets and take a lot of rest on your heavy attempts.

Metcon

WE BECAME (Time)

For Time:

1,000/800m Row

40 DB Snatches

20 Burpees

50/35

+70/53

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