September 22, 2022
Beast River Fitness – WOD
Metcon (Time)
Buy-in: 1 Mile run
10 Rnds
1 Rope Climb
6 Devil’s Press (50s/35s)
Floater: 30/22c Bike
*Complete Floater whenever bike is available during any point in the workout.
Today's WOD
Your workout of the day!
September 21, 2022
Beast River Fitness – WOD
Back Squat (5-5-3 / 5-5-5+)
%: 40-50-60 / 65-75-85
– This is the start of the second wave of the Wendler 531 cycle which restarts back at reps 555+.
– Athletes should look to increase their TRAINING MAX to 95%-100% of their actual max.
– If not sure what to use increase weight by 5-10 lbs from previous 555.
– Aim to hit 6-8 reps on last amrap set if the weight is appropriately heavy.
Metcon (Time)
Partner WOD:
6 RNDs (3/e)
21/15c Row
15 Burpee Box Jump Overs – facing
September 20, 2022
Beast River Fitness – WOD
Shoulder Press (5)
Every 3 min x 5 RNDs
200m Run
5 Strict Press
Start light and build across 5 sets to moderate/heavy 5.
Metcon (Time)
50-40-30-20-10: DU
10-8-6-4-2: Wall Walks
Scale:
a) Box against wall (1:1)
b) Inchworms (1:1)
Singles: 2x
September 19, 2022
Beast River Fitness – WOD
Snatch (1)
In 10 min:
Build to heavier than workout weight in metcon.
Metcon (Time)
3 Rounds
6 Pull-ups
6 Squat Snatch
3 Rounds
6 Pull-ups
5 Squat Snatch
3 Rounds
6 Pull-ups
4 Squat Snatch
3 Rounds
6 Pull-ups
3 Squat Snatch
3 Rounds
6 Pull-ups
2 Squat Snatch
3 Rounds
6 Pull-ups
1 Snatch
Rx:
95/65
115/85
135/95
155/105
185/125
Scale:
45/35
65/55
95/65
105/75
115/85
Rx+:
115/85
135/95
165/115
185/125
205/135
September 17, 2022
Beast River Fitness – WOD
Metcon (Time)
500/400m Row
9 Hang Power Cleans
21 Thrusters
250/200m Row
15 Hang Power Cleans
15 Thrusters
250/200m Row
21 Hang Power Cleans
9 Thrusters
500/400m Row
Rx: 95/65
Scale: 45/35
RX+: 115/85
September 16, 2022
Beast River Fitness – WOD
Metcon (Time)
60 Burpees
50 KBS – American (53/35)
40 Hand Release Push-ups
30 Toes 2 Bar
20 Goblet Squats (53/35 KB)
10 C2B / Pull-ups
Scale: Volume 1/4 or 1/2
RX+: (70/53), 10 BMU or RMU
September 15, 2022
Beast River Fitness – WOD
QUARTERS (Time)
1 Mile Run
100′ Bear Crawl
100 Russian Twists w/ Plate(every touch counts)
100 Mtn. Climbers
50 Abmat Sit-ups
50 Plate G2O
25/18c Bike
25 Hollow Rocks
200m Run
Plate 25 lb / 15 lb
September 14, 2022
Beast River Fitness – WOD
Back Squat (5-5-5 / 5-5-5)
%: 40-50-60 / 65-65-65
Mid cycle mini-deload. Work in light/medium weight. 60-65%. Reset/fix any form errors / breakdowns that crept up during the last couple weeks.
STROLLING (Time)
10 RNDs
10 Lunges (75/55)
30 DU / 60 SU
Cap 12
Rx: 75/55
Scale: 45/35
Rx+: 95/65
September 13, 2022
Beast River Fitness – WOD
ROSA’ISH (Time)
5 RNDs
400m Run
5 HSPU (can kip)
5 Shoulder 2 Overhead (Body Weight)
Scale HSPU:
a) 10 Shoulder 2 Overhead
b) Negatives 1-3 abmats
c) Piked Push-ups
Scale Options S2O:
3/4 Body Weight
1/2 Body Weight
1/4 Body Weight
Rx+:
HSPU Strict
1 1/4 Body Weight
September 12, 2022
Beast River Fitness – WOD
Power Snatch (7×2)
EMOM x 7 RNDs
Sets across.
2 Power Snatch 77%-85%
– Catch Focus on pulling and catching the bar high
– The bar should be moderate/heavy enough to complete all reps aiming for consistent catches.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min
25 V-up / Knee tucks
15 Box Jumps / Step ups
8-12 Ring Rows
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