Today's WOD

Beast River Fitness – WOD

Back Squat (10-7-5-4-3-2)

Building on 2 weeks ago 3-4 rep max. Look to add a little bit of weight for a heavy 2 reps.

Metcon (Time)

3 RNDs

50/40c Row

30 DU

25 Wall Balls

Cap: 15

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Beast River Fitness – WOD

RUN THEN DOUBLE SOME (AMRAP – Rounds and Reps)

AMRAP 20

300m Run to start each round

Then…

1 Ring Muscle up

3 Burpees

6 DB Snatches

Double the reps every round after.

Rnd 2: 300m Run

2 RMU

6 Burpees

12 DB Snatches

etc.

——-

RMU: 1, 2, 4, 8, 16…

Burpee: 3, 6, 12, 24…

Snatch: 6, 12, 24, 48…
300 = Run to C first, then to 200m scaffolding marker.

Scale RMU: Ring Pull-ups + Dips.

Bar Pull-ups + Push-ups

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Beast River Fitness – WOD

DOUBLE REVERSE (Time)

21 Overhead Squats (95/65 lb)

42 Pull-Ups

84 DU

15 Overhead Squats

30 Pull-Ups

60 DU

9 Overhead Squats

18 Pull-Ups

36 DU

Scale: 1/2 volume on pull-ups to (21-15-9)

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Beast River Fitness – WOD

PARTNER PUSH PULL (Time)

Partner Workout: You go – I go

80 DB Bench (50/35)

800 Run (together)

40 Burpees

400m Run (together)

20 Rope Climbs

200m Run (together)
– Partners share the load on bench, burpees and rope climbs, breaking up however the athletes choose.

– Athletes run together

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Beast River Fitness – WOD

Metcon (Time)

Partner Workout

6 RNDs (alternating w/partner)

15/12c Assault Bike

15 Wall Balls

6 RNDs (alternating w/partner)

50 DU

100′ Bear Crawl

6 RNDs (alternating w/partner)

20 KBS – American

15 Box Jump Overs

– One partner completes full round while the other rests.

– Complete all 6 RNDs before moving on to the next set of movements.

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Beast River Fitness – WOD

Push Jerk (5 RM)

Build to a heavy 5.

Metcon (Time)

27-18-9

Row cals

HSPU / DB Strict Press
Scale hspu volume.

1: (21-15-9)

2: (15-9-3)

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Beast River Fitness – WOD

UPPITY (Time)

10 RNDs

15 Front Squats – BB

10 V-ups

2 Ring Muscle-ups

Rx+: GHD Sit-ups / 3 Ring Muscle-ups

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Beast River Fitness – WOD

Snatch Complex (Every 90s by 7 (10:30))

1 Power Snatch +

1 Hang Squat Snatch

Athletes proficient can go sets across at 80%.

– Newer athletes can do 2 power snatches at a light / moderate wait building familiarity.

– Aim for minimal misses.

QUALIFIER TAKE 2 (AMRAP – Reps)

0-2 Minutes

15 Power Snatches (95/65, 43/35)

Max Lateral Burpees over bar

2-4 Min – REST

4-6 min

15 Burpees over bar

Max Power Snatches
Athletes should pick a lighter weight for the Barbell to get through in 2-3 sets.

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Beast River Fitness – WOD

Metcon (Time)

Buy in: Mile run

2 RNDs

25 HSPU

25 Power Cleans (135/95)

25 Burpees over Bar

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Beast River Fitness – WOD

Deadlift (5 x 3-4)

Look to increase weight from 2 weeks ago (heavy 4-6 reps).

DEAD RENEGADE (Time)

4 RNDs

4 Renegade Rows (50s/35s)

5 Deadlifts (275/205, 185/125)

6 Dips

*Renegade row:

1 push-up + right pull

+

1 push-up + left pull

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