Today's WOD

Your workout of the day!

Beast River Fitness – WOD

JEWELY (Time)

5 RNDs

5 HR Push-ups

10 Burpees

15 V-Ups

20 Air Squats

400m Run

Beast River Fitness – WOD

Metcon (Weight)

On the 3:00 x 6 Rounds

12,10,8,6,4,2 – Bench Press

30 – DU

1,2,3,4,5,6 – Ring Muscle Up

Add weight progressively to a heavy double.

Use a spotter for heavy 2.

Bench Press (2)

Beast River Fitness – WOD

Metcon (Time)

3 Partner WOD

Partner A holds the pace while partner B & C work.

Each partner goes through each station 3 times.

3 Rounds/e

A) Row 18/12c

B) Burpee to Plate

C) DBL KB OH Hold

3 Rounds/e

A) Run 200m

B) Box Jumps

C) Wall Sit

3 Rounds/e

A) Bike 12/8

B) Mtn. Climbers

C) Bar Hang

Beast River Fitness – WOD

Metcon (5 Rounds for weight)

EMOM x 5 RNDs

m1: 12 Deadlifts

m2: 3-5 Ring to Chest Pull-ups

m3: 6 Push Jerks

m4: Rest

DT Rx Weight: 155/105
Practice cycling for DT. Athletes can choose to practice the same weight across for 5 sets, or build to a moderate but unbroken set. The deadlifts and push jerks should be the same weight.

Ring Pull-ups intends to fatigue the arms and pulling muscles, affecting both Deadlifts and Jerks. Make sure to pull as high/low as possible each time.

Ring Pull-up options:

Seated L-sit

Seated L-sit Banded

Ring Rows

Tuesday

July 26, 2022

Beast River Fitness – WOD

Front Squat (10-7-5-3-3-2)

Find a heavy double.

Start light light for 10 and 7.

10 TO 30 (Time)

For Time:

10 Box Jump Overs

15,20,25,30 Wall Balls

*10 Box Jump Overs between sets of WBs

Cap 10.

Monday

July 25, 2022

Beast River Fitness – WOD

SNACKS (No Measure)

E5MOM x 5 RNDS

in 5min complete

35/25c Row

10 Devil’s Press (50/35)

50 DU

*Athletes rest remaining time

Saturday

July 23, 2022

Beast River Fitness – WOD

Metcon (Time)

50 DB walking lunges at side

30 HSPU

40 front-rack walking lunges

20 HSPU

30 OH walking lunges

10 HSPU

Cap 20

One DB 50/35

Switch arms every 10 steps

Rx+: 2 DBs

Friday

July 22, 2022

Beast River Fitness – WOD

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

Find a moderate heavy 3 with good mechanics. Focus more on smooth reps with good speed. Avoid grinding it out on too heavy of a bar. Build to heavier than the WOD weight.

Metcon (AMRAP – Reps)

AMRAP 10

2 Rope Climbs

5 Deadlifts (275/185)

2 Rope Climbs

6 Deadlifts (275/185)

2 Rope Climbs

7 Deadlifts (275/185)

etc.

*Continue adding 1 Deadlift after every round.

Rx+ Options:

2 Legless rope climbs or

1 Peg Board
This workout isn’t about speed; it’s about getting stronger. Don’t move to burn out, move to keep moving.

Athletes using similar weights can share bars to save space. One athlete can start on the deadlifts.

Both of these movements are intended to feel moderately-heavy (65-70%); make sure to adjust in order to complete a round every :60-:90, especially early on in the workout.

SWEAT RIVER

July 21, 2022

Beast River Fitness – WOD

3 or 9 (Calories)

3 X 9min AMRAPs – (3 Partner WOD)

A: MAX cal Row

B: On triplet

C: Hangs or Holds

—–

AMRAP 9m:

8 KBS – American

8 Burpee to plate (25#)

8 Jump Lunges to plate (front foot)

– Bar Hang

Rest 2 min

AMRAP 9m:

3 Wall Walks

30 DU / 60 Singles

6 TTB / Knee Raises

– Wall Sit at parallel

Rest 2 min

AMRAP 9m:

8/5c Bike

8 V-ups

8 Knee Tucks

8 Hollow Rocks

– Plank

* One partner starts on rower, Second partner starts on triplet, Third partner is hanging. Everyone rotates upon completion of the triplet.

* If any of the 3 partners pause/stop, then all athletes stop. They resume together.

*Score = Total Calories on the Rower

Wednesday

July 20, 2022

Beast River Fitness – WOD

Metcon (Weight)

EMOM x 5 RNDs

m1: 12 Box Jumps

m2: 9 Hang Power Cleans

m3: 6 Push Jerks

m4: Rest

DT: Rx Weight 155/105
Practicing cycling for DT. Athletes can choose to practice the same weight across for 5 sets or build to a moderate but unbroken set. The hang cleans and push jerks should be the same weight.