Today's WOD

Beast River Fitness – WOD

Metcon (Time)

60 Burpees

50 KBS – American (53/35)

40 Hand Release Push-ups

30 Toes 2 Bar

20 Goblet Squats (53/35 KB)

10 C2B / Pull-ups

Scale: Volume 1/4 or 1/2

RX+: (70/53), 10 BMU or RMU

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Beast River Fitness – WOD

QUARTERS (Time)

1 Mile Run

100′ Bear Crawl

100 Russian Twists w/ Plate(every touch counts)

100 Mtn. Climbers

50 Abmat Sit-ups

50 Plate G2O

25/18c Bike

25 Hollow Rocks

200m Run
Plate 25 lb / 15 lb

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Beast River Fitness – WOD

Back Squat (5-5-5 / 5-5-5)

%: 40-50-60 / 65-65-65

Mid cycle mini-deload. Work in light/medium weight. 60-65%. Reset/fix any form errors / breakdowns that crept up during the last couple weeks.

STROLLING (Time)

10 RNDs

10 Lunges (75/55)

30 DU / 60 SU

Cap 12

Rx: 75/55

Scale: 45/35

Rx+: 95/65

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Beast River Fitness – WOD

ROSA’ISH (Time)

5 RNDs

400m Run

5 HSPU (can kip)

5 Shoulder 2 Overhead (Body Weight)

Scale HSPU:

a) 10 Shoulder 2 Overhead

b) Negatives 1-3 abmats

c) Piked Push-ups

Scale Options S2O:

3/4 Body Weight

1/2 Body Weight

1/4 Body Weight

Rx+:

HSPU Strict

1 1/4 Body Weight

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Beast River Fitness – WOD

Power Snatch (7×2)

EMOM x 7 RNDs

Sets across.

2 Power Snatch 77%-85%

– Catch Focus on pulling and catching the bar high

– The bar should be moderate/heavy enough to complete all reps aiming for consistent catches.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

25 V-up / Knee tucks

15 Box Jumps / Step ups

8-12 Ring Rows

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Beast River Fitness – WOD

PULL YOUR WEIGHT (Time)

For Time:

1000/800m Row

21 Deadlifts (Body Weight)

15 Pull-ups

500/400m Row

15 Deadlifts

9 Pull-ups

250/200m Row

Rx: Body Weight

Scale: 1/4 Body Weight, 1/2 Body Weight

Rx+: 1.5 Body Weight + C2B

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Beast River Fitness – WOD

Metcon (5 Rounds for weight)

EMOM x 15min

1) 8-10 DB Bench Press

2) 50 DU / DU Practice :30

3) :30 Hollow Hold

Metcon (Time)

15-12-9

Devil’s Press (50s/35s)

Dips

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Beast River Fitness – WOD

RUNNING ERRANDS (12 Rounds for reps)

Partner WOD:

12 Rnds (6/each)

A: Runs 200m

B: Works

2 RNDS:

1) Rope Climbs / Peg Board

2) Wall Balls (20/14)

3) KBS (53/35)

…

4) Rope Climbs / Peg Board

5) Wall Balls

6) KBS

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Beast River Fitness – WOD

Back Squat (553 / 531+)

%: 40,50,60 / 75, 85, 95

After today we will deload a week at 65% and restart 555 adding 5% to your previous start. So, make sure you hit this weight clean.

SAVED BY THE BELL (AMRAP – Reps)

Partners working at the same time.

AMRAP 7m

A: Max Calorie Row

B: 20 DB Snatches Alt.

RX: 50/35

Scaled: 35/20

Both partners work at the same time. If one partner stops; both stop.

2 Scores: Calories AND Total Snatches completed.
Score 1: Total Row Cals

Score 2: Total Snatches

If both partners complete 50 snatches, then their score is 100 total for the DB snatch portion.

SAVED BY THE BELL ROW CALS (Calories)

Row calories
Cals from Saved by the bell.

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Beast River Fitness – WOD

Metcon (Distance)

EMOM x 30

1) :30 Handstand Hold

2) 200m Run

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

4) 10 C2B / Pull-ups

5) 3 HSPU Slow Negatives / Pike Slow Negatives

6) Rest

Can Deficit the HSPU

Stand out or Kip out of negatives
Push Press %:

55-65-80-85-90

“score” for tracking purposes can be abmats or deficit distance used for negatives. “new abmats” are approximately 2.5″

Push Press (5×3)

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