October 9, 2022
Today's WOD
Your workout of the day!
October 8, 2022
Beast River Fitness – WOD
HURRY UP AND HOLD (AMRAP – Reps)
EMOM (:30/:30) X 4 Rounds
Rnd 1: Hold First
Rnd 2: Hold Second
Rnd 3: Hold First
Rnd 4: Hold Second
Rnd 1: (:30/:30)
m1: OH DBL KB Hold / Push Press (35/18)
m2: Rest
m3: Goblet Wall Sit / Goblet Squats (35/18)
m4: Rest
m5: Plank Hold / HR Push ups
m6: Rest
m7: Hollow Hold / V-ups Knee Tucks
m8: Rest
Score: 1 rep = 1p point
Subtract -1 point for every second of the hold athletes cannot complete.
ex:
Squat 30 reps = 30pts
Hold 20s of 30 = subtract -10 points
Total is 20 points
October 7, 2022
Beast River Fitness – WOD
Metcon (Time)
21*15*9*
Thrusters
Burpees over Bar
*500/400m Row
Scl: 65/45
Rx: 95/65
Rx+: 115/85
October 6, 2022
Beast River Fitness – WOD
Metcon (AMRAP – Reps)
In 3min Complete:
B and Back Run
Max Rope Climbs
Rest 2 min
In 3min Complete:
B and Back Run
Max Wall Balls (20/14)
Rest 2 min
In 3min Complete:
B and Back Run
Max DB Snatch (50/35)
Rest 2 min
Repeat for a total of 2 rounds at each.
Score is total reps of max movements.
October 5, 2022
Beast River Fitness – WOD
Back Squat (5-5-3 / 5-3-1+)
%: 40-50-60 / 75-85-95
– Use 90% of your 1 RM to determine percentages.
– If repeating from last Wendler cycle increase weight by 5-15 lbs to find a challenging last set.
Re-testing full MAX next week so stay under max, but push something approaching top percentage.
Metcon
Metcon (Time)
7 Rnds
7 Front Squat
6 Burpees
5 Toes to Bar
Scl: 65/45
Rx: 95/65
(Cap 8 min)
October 4, 2022
Beast River Fitness – WOD
“Swolly Moley” (Time)
10-9-8-7-6-5-4-3-2-1:
Handstand Push-Ups (can kip)
Pull-Ups – Strict
Scale
HSPU: 1-3 Ab mats
Negatives / Piked Push-ups / DB Strict Press
Pull-ups: Banded or Ring Rows
Rx+:
Strict HSPU
Weighted Pull-ups (of any weight) (score heaviest DB)
Time cap 17 min
Look to break up the bigger sets early as majority of work is 10…7 into small manageable sets.
Repeat from 10/27/21
Accessory (No Measure)
3-4 Rounds: Not for time
6-8 DB Seat Press
8-12 Bent Over DB Reverse Fly
10-15 Band Tricep Push-Downs
:30s Hollow Hold
October 3, 2022
Beast River Fitness – WOD
Squat Snatch (E :90 x 8
build to 95%-97%
75-80-85-85-90-90-95-95)
Last week before re-test. Build to close to MAX weight and prep to send it next week. Dust off the cob webs and hit the depth your mobility allows.
New Athletes can Power Snatch + Overhead squat to depth to build familiarity.
Metcon
3 for 30 (AMRAP – Rounds and Reps)
AMRAP 9
3 Squat Snatch
30 DU
3 Overhead Squats
30 DU
Scl: 95/65
Rx: 135/95
Rx+:155/105
October 1, 2022
Beast River Fitness – WOD
Oly
Clean Complex (1 Power Clean
1 Hang Squat Clean)
Every :90s x 7: up to 90%
Build so last 3 sets are at 90%.
%: 75-80-85-85-90-90-90
Metcon
SEND HELP (AMRAP – Rounds and Reps)
PARTNER WOD: Alternating Movements
AMRAP 14 min
14/11c Row
7 Burpee Box Jump Overs – (Face if space)
5 Cleans (power or squat)
— Round 1 — A starts
A: 14/11c Row
B: 7 Burpee Box Jump Overs
A: 5 Cleans
— Round 2 — B starts
B: 14/11c Row
A: 7 Burpee Box Jump Overs
B: 5 Cleans
— etc. etc.—
Scale: 115/85
Rx: 185/125
Rx+: 225/150
September 30, 2022
Beast River Fitness – WOD
Push Press (5-5-4 / 3-3-3+)
%: 40-50-60 / 70-80-90
– Use 90% of your 1 RM to determine percentages.
– If repeating from last Wendler cycle increase weight by 5-15 lbs to find a challenging last set.
+ = Max reps on last set
STRICTLY SPEAKING (AMRAP – Rounds and Reps)
AMRAP 12min
200m Run
6 Strict Chin Ups – Strict
6 BB Strict Press
scl: 45/35
Rx: 95/65
Rx+: 115/85
Pick a BB weight to go UB on the strict press when fresh.
September 29, 2022
Beast River Fitness – WOD
Metcon (Time)
Partner Workout:
6 RNDs (3/e)
15/11c Assault Bike
3 Wall Walks
6 RNDs (3/e)
30 KBS – American
20 Single Leg V-ups – alt.
6 RNDs (3/e)
8 Renegade Rows (1 push+ 2 pulls=1)(35s/15s/BW – w/ taps)
15 Wall Balls
– One partner completes full round while other rests.
– Complete all 6 RNDs before moving on to the next set of movements
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