August 5, 2022
Beast River Fitness – WOD
Bench Press (10-5-3-2-1-1…)
Have a spotter for heavy attempts.
Metcon (Time)
18-15-12-9-6-3
Push-Ups
Wall Balls
DU 3x
DU – 54-45-36-27-18-9
Today's WOD
Your workout of the day!
August 4, 2022
Beast River Fitness – WOD
ROWING IN EGYPT (Time)
Teams of 3:
A) Rows
B) Rests
C) Core
125/100m Row – V-up
250/200m Row – Knee-tuck
375/300m Row – Sit-up
500/400m Row – Plank
375/300m Row – Sit-up
250/200m Row – Knee Tuck
125/100m Row – V-up
*Follow the leader. Each partner rows each section.
Cap 35.
Flow:
A moves to B moves to C.
Row hard, then rest, then do some core.
Goal is to go harder on the row knowing there is time to rest after.
Time is when all athletes complete the row. Each athlete must complete in row pyramid order.
August 3, 2022
Beast River Fitness – WOD
Deadlift (10-5-3-2-1-1…)
ABSOLUTELY NO DROPPING.
If you can control the weight up, you can control the weight down.
If you drop, your lifting session is over.
Take very few Deadlift max attempts. Find a heavy and walk. We are testing DT this week. Be smart. Move smooth.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
200m Run
21 KBS (53/35)
5 Ring Pull-ups
Rx+:
73/53
Ring Muscle Ups
August 2, 2022
Beast River Fitness – WOD
AGQF W5 (Time)
3 RNDs
50c Row
15 HSPU
50 DU
Cap. 20min
*Female row: 40c
Scale:
3 RNDs
35/25c Row
8 HSPU / 15 DB Strict Press
100 SU
August 1, 2022
Beast River Fitness – WOD
Back Squat (10-5-3-2-1-1…)
Find a heavy single. Breathe, Brace, Move. Use a belt if need.
Good reps only.
Metcon (Time)
3 RNDs
30 Air Squats
15 Burpee Box Jump Overs
10 Pull-ups
July 30, 2022
Beast River Fitness – WOD
JEWELY (Time)
5 RNDs
5 HR Push-ups
10 Burpees
15 V-Ups
20 Air Squats
400m Run
July 29, 2022
Beast River Fitness – WOD
Metcon (Weight)
On the 3:00 x 6 Rounds
12,10,8,6,4,2 – Bench Press
30 – DU
1,2,3,4,5,6 – Ring Muscle Up
Add weight progressively to a heavy double.
Use a spotter for heavy 2.
Bench Press (2)
July 28, 2022
Beast River Fitness – WOD
Metcon (Time)
3 Partner WOD
Partner A holds the pace while partner B & C work.
Each partner goes through each station 3 times.
3 Rounds/e
A) Row 18/12c
B) Burpee to Plate
C) DBL KB OH Hold
3 Rounds/e
A) Run 200m
B) Box Jumps
C) Wall Sit
3 Rounds/e
A) Bike 12/8
B) Mtn. Climbers
C) Bar Hang
July 27, 2022
Beast River Fitness – WOD
Metcon (5 Rounds for weight)
EMOM x 5 RNDs
m1: 12 Deadlifts
m2: 3-5 Ring to Chest Pull-ups
m3: 6 Push Jerks
m4: Rest
DT Rx Weight: 155/105
Practice cycling for DT. Athletes can choose to practice the same weight across for 5 sets, or build to a moderate but unbroken set. The deadlifts and push jerks should be the same weight.
Ring Pull-ups intends to fatigue the arms and pulling muscles, affecting both Deadlifts and Jerks. Make sure to pull as high/low as possible each time.
Ring Pull-up options:
Seated L-sit
Seated L-sit Banded
Ring Rows
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