Today's WOD

Beast River Fitness – WOD

“The grass isn’t greener on the other side. The grass is greener where you water it.”

Strength

Push Jerk (5-3-2-3-4 / 5-5)

Push Jerk 5 Rep max

– On your own pace

– Take 2 min rest between 5 RM attempts.

– Build to your heavy 4 from last week and hit it for 5.

– If completed 4 for 5 – Congrats you PR’d!! You have 1 more attempt to add some weight.

– No history: Build slowly to a 5 Rep max

– GRO – Good Reps Only

– Don’t force the reps – you have it or you don’t – be smart and be safe.

Metcon

500m Row (Time)

Max Effort 500m Row

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Beast River Fitness – WOD

Metcon

“FISH OUT OF WATER” (Time)

For Time:

2,000/1,600 Meter Row

Then

10 Rounds of “The Chief” (155/105)

1 Round of “The Chief”:

3 Power Cleans

6 Push-Ups

9 Air Squats

Time Cap: 25min.
-Pick weight can cycle 5 Power Cleans when fresh

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Beast River Fitness – WOD

“The purpose of pain is to move us in action, not to make us suffer.”
– Tony Robbins

Strength

Bench Press (5-3-2 / 4-4-4-2)

– Add 5# to last weeks 5 for 4 reps

– Last set of 2 is drop set at lighter weight for good form

– Do 10 PVC Pass Throughs on rest.

Metcon

Metcon (No Measure)

“Pull & Push”

EMOM x 8 Rnds (8min)

4 Pull-ups / Strict / Band Assist

4 Burpees Box Jump Over – Box Facing

Rest remaining the minute
Simple pull / push combo. The burpee are going to really tax the pull-ups. Pick speed you can be consistent.

-A Pick band can do 6-7 when fresh

Metcon (No Measure)

Summer Finisher:

2×25 Banded Tricep Push Downs

2×25 Bicep Curls

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Beast River Fitness – WOD

Gymnastics

Handstand Push-ups + Hold (3-5 HSPU + :10s Hold on last)

Every :90 x 5 RNDs
– Pick scale can do 3 reps minimum

– Large range depending on Athlete

– Sets should be close to failure but not

– If can do 5 reps strict – do deficit

Metcon

Metcon (No Measure)

3 RNDS TOTAL of 3 AMRAPS – (18min)

:60s Move 1

:30s Move 2

AMRAP

A1: Double Unders / Single Unders

A2: Ring Rows

-rest :30

AMRAP

B1: Mtn. Climbers

B2: V-Ups

-rest :30

AMRAP

C1: No Push-up Burpees

C2: Dips – (can Kip)

-rest :30
-Move through each station one after the

other. As then Bs then Cs

-Repeat entire circuit 3x

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Beast River Fitness – WOD

“Problems are simply opportunities in work clothes”

Deadlift (6-4-2-2-4-6)

Every 2m x 6 RNDs (12min)

Build to a moderate 2 in 6 RNDs

– After heavy 2, take some weight off and hit some drop sets at lighter loads to reinforce good movement patterns.

Metcon

Metcon (AMRAP – Reps)

“Pulling Daisy”

Every 2min x 4 RNDs (12min)

250/200m Row Sprint + Max

-Rest: 1:00

R1: Max Deadlifts @ 60% Above

R2: Max Push-ups

R3: Max Wall Balls

R4: Max V-ups
Score is total reps accumulated for all movements.

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Beast River Fitness – WOD

“Action is the fundamental key to all success.”
– Picasso

Push Jerk (5-3-1 / 2-3-4-4)

Push Jerk 2 for 4

Every 2m x 7 RNDs (14min)

– Adding volume to heavy load

– Same weight across all work sets

– No history: pick moderate weight can move well for 4

– Good Reps Only (GRO)

Metcon

Metcon (Time)

Two-4-Two

200m Run

2 HSPU – strict

2 Swing + 2 Clean + 2 Snatch – left

2 Swing + 2 Clean + 2 Snatch – right

400m Run

4 HSPU – strict

4 Swing + 4 Clean + 4 Snatch – left

4 Swing + 4 Clean + 4 Snatch – right

200m Run

2 HSPU – strict

2 Swing + 2 Clean + 2 Snatch – left

2 Swing + 2 Clean + 2 Snatch – right

Rx: 53/35

Time cap: 10min
– Introducing longer KB complexes

– Pick weight to hold onto the KB for the entire complex.

– HSPU scale: Piked Push-ups or Negatives

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Beast River Fitness – WOD

“Leadership by Example”

Back Squat (5-3-1 / 2-3-4-4-4)

Back Squat: 2 for 4

Every 2m x 8 RNDs (16min)

– Increasing volume at same heavy load

– Same weight across all work sets

– No history: pick moderate weight can squat well for 4

Metcon

Metcon (Time)

“Franish”

12-10-8-6-4-2

DBL DB Thrusters

TTB

Rx: 50s/35s

Time cap: 11min
– KB or DB on the Heavier Side-able to do 5 reps when fresh

– TTB sub V-up

– Need to be able to do 3-5 TTB/V-up

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Beast River Fitness – WOD

Warm-up

Barbell Warm-up (No Measure)

5 Straight Leg Deadlifts

5 Good Mornings

5 Back Squats

5 Front Rack Elbow Rotations

5 Front Squats

Metcon (Weight)

Every :90 x 5 RNDs (7:30)

3 Hang Power Clean
Build to heavier than workout weight

Metcon (Time)

4 RNDs

400m Run

14 Wall Balls

7 Hang Power Cleans

Rx: 115/85

Time cap: 20m
– Focus on barbell cycling when tired

– Pick weight can do 7 cycled power clean when fresh.

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Beast River Fitness – WOD

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.”
– Steven Hawking

Bench Press (5-5-5-5-5)

Build to a heavy 5

Metcon (Time)

3 RNDs

10 Burpees

10 KB Swings – (L)

5 KB Snatches – (L)

10 KB Swings – (R)

5 KB Snatches – (R)

Rx: 35/26

Rx+: 53/35
– Complete all reps on one arm before moving onto the other.

Metcon (No Measure)

Finisher if time:

Superset:

3×20 DBL DB Bicep Curls

3×20 Band Tricep Push-Downs

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Beast River Fitness – WOD

“Action is the fundamental key to all success.”
– Picasso

Handstand Push-ups (2 + 2)

Every :90 x 5 RNDs

2 Strict HSPU + 2 Kipping HSPU

+ 10s Hold against wall

If cannot kip or strict

-pick a variation to complete 4-5 strict HSPU reps

Metcon (Time)

“Midline Meters”

For Time:

200 Row

50 Sit-ups

400 Row

50 Sit-ups

800 Row

50 Sit-ups

1,000m Row

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