Today's WOD

Beast River Fitness – WOD

“True happiness is to enjoy the present, without anxious dependence of the future”
– Seneca

Metcon

Metcon (Time)

Every 3:00 x 10 RNDs

15/12 Cal Row

15 Sit-ups

Score = Slowest Round

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Beast River Fitness – WOD

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
~John F. Kennedy

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
–Standard movement scaling options are–

3/4 “MURPH”

75 Pull-Ups

150 Push-Ups

200 Squats

15 RNDs of 5/10/15, or 5/5/5/15

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Beast River Fitness – WOD

Murph tomorrow – Rest Up

Rest!

Metcon (Time)

Murph Tomorrow…

Rest up!

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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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