Today's WOD

Beast River Fitness – WOD

“Everyone makes mistakes. Not everyone owns them.”

Skill

Metcon (No Measure)

Handstand Hold Practice

EMOM x 5min

:30 on / :30 off

– Headstand to straighten

– Free Standing

Metcon

GROUND FLOOR (Time)

4 RNDs

50 DU

15 Sumo Deadlifts

5 Handstand Push-ups – Strict

225/155, 155/105, 135/95, 75/55

+ 275/185
– Strict Handstand Push-ups if possible

– Scale: Piked push-up or DB/KB Strict Press

Finisher

Metcon (No Measure)

3 RNDs

DB/KB Row – 12-15

Dips: (Ring 5-8, Box or Bench 15-20)

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Beast River Fitness – WOD

“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

Metcon (Time)

500/400m Row with

20-15-10-5

Push-ups

Toes To Bar

Example:

500/400m Row

20 Push-ups

20 Toes To Bar

500/400m Row

15 Push-ups

15 Toes To Bar

Etc.
– Complete your Row before each round of push-ups & TTB

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Beast River Fitness – WOD

Weightlifting

Snatch (2-2-2-2-2-2)

Set a 2 RM

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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Beast River Fitness – WOD

Metcon (Time)

5 RNDs

200m Run

3 Rope Climbs

Sub:

Hand over Hand rope laying rope pull to stand

or

10 Ring Rows = 1 Rope Climb

WEAR LONG SOCKS!!

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Beast River Fitness – WOD

Strength

Sumo Deadlift (3-3-3-3-3-3-3)

Build to set a 3RM.

Metcon

2k Row (Time)

Max Effort 2k Row

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Beast River Fitness – WOD

Gymnastics

Bar Muscle-ups (1-2-3….)

– Bar muscle up attempts options:

A) Find a max # of reps unassisted.

B) Find a max with bands or lowest band can successfully get over bar.

C) Find the lowest box you can jump from.

Handstand Push-ups (1-2-3…)

Find MAX HSPUs;

A) Max Strict and/or Kipping

B) Max Piked Push-ups or From a Box

Metcon

“Bergeron Beep Test” (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters, 75/55

7 Pull ups

7 Burpees

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Beast River Fitness – WOD

“Never confuse movement, with action.” – Ernest Hemingway

Weightlifting

Clean and Jerk (3-3-2-2-1-1-1)

– WOD Prep Focus

– Build to a heavier than workout weight

– No dropping the weights

Metcon

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here

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Beast River Fitness – WOD

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”
– Simon Sinek

Strength

Back Squat (3-3-3-3-3-3-3-3)

Find 3 RM.

– Aim for your heavy 2 + 1 more rep

– This is not the workout for volume of sets and reps.

-Build slow and steady, hit your 3 and leave it.

– Hit it once and walk away.

– Good Reps Only. Only count the clean set, not the ugly set if there is one.

Push Press (3-3-3-3-3-3-3-3)

– After your 3RM Squat go for a 3 RM Push press

VeHold! (Time)

10-8-6-4-2-4-6-8-10

Alternating V-ups +

Hollow Hold Seconds

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Beast River Fitness – WOD

CF GAMES 2021: EVENT 4 (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Wall walks

Thrusters

135/95, 115/85, 95/65

RX+ (Games Weight: 185/135)

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Beast River Fitness – WOD

Strength

Sumo Deadlift (2-2-2-2)

NO DROPPING PLEASE

4×2 @ 90-95%

Warm-up: 5-3-2-2 (55%-85%)

Work: 2-2-2-2

– Increase in weight and same sets.

– Getting heavier, consider wearing a belt to help with bracing.

Metcon

Metcon (Time)

“SHAKE IT LOOSE”

3 RNDs

200 Run

30 DB Snatch (50/35/20)

40 KBS (53/35/26)

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