Today's WOD

Beast River Fitness – WOD

Extra Work

Row Intervals (4 Rounds for time)

4x

500m Row (1k pace)

– Rest 2 min
– Drive through mid-foot

– Find connection with rower

– Be smooth

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Beast River Fitness – WOD

Metcon

“Same Same But Different” (Time)

3 RNDs

200m run

20 Push-ups

20 Power Cleans

200m run

115/105/95/75/65/45
– Building Push-up volume. Pick option for 2-3 sets on the push-up.

– Lighter weight on the P. Cleans to cycle them – 2-3 sets

– 2 x 200 = 400 – (same same but different)

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Beast River Fitness – WOD

Metcon

“The Slow Tics” (Calories)

AMRAP 20:

Max Calorie Bike/Row in 18min

Every 3 Minutes [Starting at 0:00]:

50 DU // 100 SU

12 Burpees
– Cap DU :40s

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Beast River Fitness – WOD

Gymnastics

Metcon (No Measure)

“Foundations”

30min EMOM x 5 RNDs

(Work :30s / :30s Rest)

Min1: Handstand Push-ups

Min2: Hollow Hold

Min3: Rest – PVC Pass Throughs

Min4: Thrusters

Min5: Pull-ups

Min6: Rest
– HSPU strict or kipping

– Use your Fran weight +10-20#

– Band Assist Pull-ups – (5 minimum)

– Can kip pull-ups

GLAM

Metcon (No Measure)

Extra if time:

50 BB Curls

Every break 20 band Tricep-Push-downs

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Beast River Fitness – WOD

Weightlifting

Snatch Complex – Pause + Power Snaatch (2-2-2-2-2-2-2)

Snatch Complex

1 Pause @ Knee + 1 Power Snatch

Every :90 x 7 RNDs (10:30)

– 2 Reps of the above complex

– Bar comes back to the floor after pause.
Focus: GRO (Good Reps Only)

– Shoulders raise with the hips

– All lockouts

– Use pads if need

– Can add 5# to last week if able to complete

Metcon

Metcon (Time)

“Leg’it”

2 RNDs

30 OHS

15 TTB

30 Box Jumps

95/75/65/45/35

Time cap: 12min
– Must be able to OHS weight for 15 reps minimum

– 2-3 sets on OHS

– Break TTB in manageable Sets

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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

Strength

Shoulder Press (7-7-7-7 / 10)

Strict Press

Warm-up: 5-5-4

Work-set: 7-7-7-7

Drop set: 10 @ 50%

– No knee bend

– Find a challenging 7

Metcon

“Single Tasked” (AMRAP – Rounds and Reps)

AMRAP 12min

12 Plank DB Drags (6/6)

12 Hang DB Clean (6/6)

12 Push Press (6/6)

12 DB Snatch – (alt)

50/35/20/10
– One are works at a time.

– Aim for 4+ RNDS

– Keep core tight

– Straight -rm plank drags across opposite side of body

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Beast River Fitness – WOD

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Strength

Paused Front Squat (3-3-3-3 / 10)

2sec Pausing Front Squat

Warm-up: 5-4-3

Work-set: 3-3-3-3

Drop-set: 10@ 50%

– Aim for your 7 weight +5-10#s

– Stay on tension in the bottom

– Upright Torso and Heels down

– Only go as low as your mobility allows

– Hold minimum 2 sets same weight

– Drop set is NO PAUSE – for 10 at 50% of heaviest

Metcon

Metcon (Time)

“The What’s Ups”

5 RNDs

10 Down-Ups – to a target

5 Pull-ups – strict – band-assisted

10 Step-ups – BB Front Rack (alt.)

5 Push-ups – deficit use 2 plates 10s-45s

12 min cap

Rx+: C2B Pull-ups & HSPU
– Pick a box height that can step up to flat feet.

– Use back leg minimally

– Torso must remain upright

– Band assisted Pull-ups – unbroken

– Can Sub HSPU for Push-ups

– Use 2 plates on either side for deficit push-ups

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Beast River Fitness – WOD

Metcon

“Won’t you be my neighbor” (Time)

4,000/3,000 meter combined Total Row

Partner A: Rows

Partner B: AMRAPs

4 Chin-ups

8 Hang Power Cleans – 2 arm – (DB/KB)

10 Push-Press – (DB/KB)

50s/35s/26s
– Partners switch as necessary until Row meters are complete

– Grab your own set of DBs or KBs & Rower

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Beast River Fitness – WOD

Offensive One Fifty (Time)

150 Situps

150 Air Squats

150 DU
– Total time is scored

– Each movement is scored

150 Sit-ups (Time)

– Touch ground above shoulders

– Touch ground by feet

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

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Beast River Fitness – WOD

Weightlifting

Pause Split Jerk (1-1-2-2-2-1-1)

Pause 2sec in the dip for these Split Jerks
– shoot for around 70-75% of your Push Jerk for 2

– Fast feet and good lockouts

– Technique focused

– Drop set last sets at lighter weight

Warm-up

Row Warm-up (No Measure)

Row for 3 minutes continuosly building your stroke/minute rate

Min 1 Row @ 22 s/m

Min 2 Row @ 26 s/m

Min 3 Row @ 28 s/m

-rest 1 min –

Min 1 Row @ 24 s/m

Min 2 Row @ 28 s/m

Min 3 Row @ 32 s/m

– rest –

1000m Row (Time)

Max Effort 1000m Row

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