Today's WOD

Beast River Fitness – WOD

Bar Muscle-ups (1-3)

BODY WAIT (Time)

10 Wall Walks

Then …

Burpees

5-10-15-20-25

5-4-3-2-1

Bar Muscle Ups

Then…

10 Wall Walks
Scale

5-10-15-20-25

Burpees

10-8-6-4-2

Chest to Bar Pull-ups

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Beast River Fitness – WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Partner ‘DT’ (Time)

10 RNDs for Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

– Partners Alternate Rounds

155/135/115/105/95/65

Traditionally 155/105

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Beast River Fitness – WOD

AT HOME (Time)

4 ROUNDS

25 V-ups

25 Push-ups

25 KBS

25 Wall Balls

Rx+: TTB & HSPU

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Beast River Fitness – WOD

“No one was ever wise by chance.” – Seneca

Metcon (Time)

Partner Workout

6 RNDs (alternating w/partner)

20/15c Assault Bike

15 Wall Balls

6 RNDs (alternating w/partner)

100′ Bear Crawl

20 Alternating Single Leg V-ups

6 RNDs (alternating w/partner)

20/18c Row

20 KBs

– One partner completes full round while the other rests.

– Complete all 6 RNDs before moving on to the next set of movements.

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Beast River Fitness – WOD

THREE FOURS (AMRAP – Reps)

AMRAP 4

30 Shoulder to Overhead (95/65, 45/35)

20 TTB / Hang Knee Raise

MAX Row Calories

Rest 4min

AMRAP 4

30 TTB / Hang Knee Raise

20 Shoulder to Overhead (95/65, 45/35)

MAX Row Calories

Rest 4min

AMRAP 4

30c Row

20 Shoulder to Overhead (95/65, 45/35)

MAX Row Calories

Score is total calories of Row from the Max rounds)

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Beast River Fitness – WOD

Front Squat (10-8-6-4-2)

Metcon (Time)

10 RNDs

10 Front Rack Lunges (75/55, 45/35))

35 Double Unders / Singles

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Beast River Fitness – WOD

Muscle-ups (1-3)

Bar muscle ups.

Metcon (Time)

10 RNDs

3 Bar Muscle Ups / 3 Chest to Bar Pull-ups

6 Burpee Box Jumps

8 DB Snatches (50/35)

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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

50 DB Snatches

25 Burpees

50/35

+70/53

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Beast River Fitness – WOD

SR: EMOM (Time)

EMOM x 8 RNDs

m1: 15/11c Row

m2: 10 Devil’s Press

m3: 14/10c Bike

m4: 2 Rope Climbs / 4 Hand-Over-Hand

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Beast River Fitness – WOD

Metcon (Weight)

Heavy Press Complex: Build to Heavy

1 Power Clean

2 Push Press

3 Push Jerk
Bar comes off the floor for this push press / push jerk complex.

Metcon (Time)

7 RNDs

3 HSPU Strict /Box

6 Chest To Bar Pull-ups / Pull-ups

9 Burpee Box Jump Overs

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