Today's WOD

Beast River Fitness – WOD

Back Squat (553 / 555+
%: 40,50,60 / 65,75,85)

-Beginning of the Wendler cycle. Athletes should be able to complete all sets and reps. Use a Working max of 90%.

-Take 90% of your max and use that to make %s.

-If your true max is 100 = your Working Max is 90.

-Take %s based off 90.

-If the %s are too heavy for good form take off 5-10%.

-The + means athletes should do MAX reps on the last set. Aim for a couple more. Varies athlete to athlete.

Metcon (Time)

150 Singles + 20 Burpee Step-ups (alt.legs)

75 DU + 15 Box Jumps

25 Criss Cross Singles + 10 Burpee Box Jumps

Scale:

150 Singles

100 Singles

50 Singles

Cap 10

Rx+:

Criss Cross Doubles.

30/24″ for Box Jumps and BBJ

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Beast River Fitness – WOD

Metcon (No Measure)

EMOM x 30

1) :30 Handstand Hold

2) 200m Run

3) 5 Push Press (5-5-5-5-5)

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 %:

55-65-75-85-85

Push press comes from the floor to save space.

Push Press (5×5)

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Beast River Fitness – WOD

Clean Complex (EMOM x 7
2 Power Cleans + 2 Front Squat

@ 80% Clean or 85% Clean Complex
)

Build to 80-85% before complex and stay at weight across EMOM. Should be challenging but doable.

Aim for consistency and focusing on P. Clean technique while hitting depth in squat.

WHO IS PULLING WHO (Time)

Partner Sprint

6 RNDs

20/15c Row

5 Power Cleans (185/125)

Rx+: 225/150

Scale: 115/85

In a you go I go fashion. Each partner completes a full round while the other rests. Reset rower each time. Each partner completes 3 rnds.

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Beast River Fitness – WOD

Snatch (1-1-1-1-1-1)

Find a heavy single.

Metcon (Time)

Partner WOD

200m Run Together

15 Synchro Burpees

—-

80 OHS (95/65)

—-

15 Synchro Burpees

200m Run together

*Split the OHS how athletes see fit. Only one works at a time.

Syncro Burpees:

Athletes must be standing at same time.

Athletes chest must be on ground at same time.

RX+:

20 Burpees

115/85

Scale:

10 Burpees

60 OHS (65/45)

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Beast River Fitness – WOD

Push Press (5-4-3-2-1-1-1)

Find a heavy single for re-testing.

Athletes must lock knees and legs, any re-bending is a Push Jerk – thus a no-rep for this movement.

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

3 Strict Toes To Bar

30 Double Unders

3 DB Snatches (50/35)

[Add 3 DB Snatches P/Round]

3 Strict Toes To Bar

30 Double Unders

6 Dumbbell Snatches (50/35)

…9, 12, 15 DB Snatches etc. etc.

*Score = Total Rounds + Reps

Rx+:

5 TTB

50 DU

70#
Score Example: If an athlete finishes the Round of 15 Snatches and completes 3 T2B into the next Round. . . their score would be 4+3.

Strict Toes to bar: Athletes must come to a dead stop between reps.

Scale to stric knee raises.

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Beast River Fitness – WOD

CARDiO’s (Time)

30c/22c Bike

Rest 2m

1000/800m Row

Rest 2m

1 mile run

Score is total time with rest.

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Beast River Fitness – WOD

LINCHPIN TEST 12 (Time)

For Time:

400m run

15 Snatch (95/65)

3 Rope Climbs

400m run

12 Snatch

2 Rope Climbs

400m run

9 Snatch

1 Rope Climb

Scale: (65/45)

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Beast River Fitness – WOD

EASY MARY (AMRAP – Rounds and Reps)

AMRAP 20
5 HSPU
10 Pull-ups
25 Air Squats

Scale:
5 Negatives / 5 Seated DB Strict Press
5 Pull-ups / Banded / Ring Rows

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Beast River Fitness – WOD

Clean Complex (1-1-1-1-1-1)

1 Power Clean

1 Hang Squat Clean

1 FS

Build to a heavy single.

SEND (Time)

30/24c Row

20 Burpee Box Jump Over

10 Clean (185/125)

Scale: (115/85)

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Beast River Fitness – WOD

Metcon (AMRAP – Rounds and Reps)

[TEAMS OF 3]

AMRAP 30:

A) Triplet (3 rounds)

B) Max Calorie Row

C) Rest

Triplet:

3 RNDs

3 Power Snatch (95/65)

6 Push-ups

9 Air Squats

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