Today's WOD

Beast River Fitness – WOD

On Saturday, June 28, 1969, in New York City, lesbian, gay, bisexual, transgender, and queer (LGBTQ) persons fought back following a police raid on The Stonewall Inn, a gay bar in Greenwich Village which resulted in bar patrons, staff, and neighborhood residents rioting onto Christopher Street outside. This and further demonstrations over the following nights were the watershed moment that launched the modern LGBTQ rights movement and the impetus for organizing Pride marches on a much larger public scale.

LGBTQ Pride Month is currently celebrated each year in the month of June to honor the 1969 Stonewall Uprising in Manhattan.

Metcon

STONEWALL (Time)

Buy-in: 1969m Partner Row

6 RNDs (3 each)

28 DB Hang Clean and Jerk (50/35)

6 Pull-ups

9 Burpee Box Jump Overs

Partner: You Go – I Go Fashion

*DB: Switch every 4 or 7 reps
– Split the row between partners however desired.

– Partner completes the entire round while the other rests.

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Beast River Fitness – WOD

Deadlift (5 x 4-6)

– Look to add weight from 2 weeks ago (6-8 reps Deadlift).

– Build across to a heavy 4-6 of the day

DIP OF THE DEAD (Time)

10-9-8-7-6-5-4-3-2-1 Ring Dips Strict / Banded / Diamond Push-ups

1-2-3-4-5-6-7-8-9-10 Deadlifts (225/150, 155/105)

Metcon (AMRAP – Rounds and Reps)

*Bring a friend

*Sign-up friend(s) as FREE TRIAL

3 Partner PRIDE WOD 1: (5:30PM only)

AMRAP 20min

P1: Runs 200m

P2: DB Sit-ups

P3: Wall Balls

*Partner’s 2 and 3 Work until Runner returns. Runner moves to sit-ups, sit-ups move to WB. (The runner controls the pace.)

*A Full round is when all 3 movements are completed. Each movement is = 1.
Social at Brian’s Rooftop above ABC Beer Company to follow.

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Beast River Fitness – WOD

Metcon (No Measure)

EMOM 30

m1: :20s Bike sprint / :40s coast

m2: Rest

m3: :40s Row sprint / :20s coast

m4: Rest

m5: 50 DU

m6: Rest

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Beast River Fitness – WOD

Handstand Push-ups (1-2-3-4-5-6-7-8)

Death By Handstand Push-ups x 8min

– Strict. Does not need to be unbroken.

– Can use 1-2 Abmats.

– Use Negatives

– Start at 1 rep and increase +1 rep every minute.

– Add deficit for athletes proficient in HSPU.

– Score is the total reps. 36 possible.

– Continue each minute using reps achievable.

LEVEL UP (Time)

3 RNDs

30 DB Snatches (50/35, 35/20)

20 Toes To Bar

15 Burpee over Dumbbell

Cap. 17min
Scale:

Snatches: Weight or Volume to 20

Toes To Bar: Style or Volume 10

Burpees: Burpee behind DB

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Beast River Fitness – WOD

Back Squat (4 x 4-6)

Look to increase weight from 2 weeks ago (6-8 B. Squats)

– Build across sets culminating in a heavy 4-6 of the day.

UP AND AWAY (Time)

2 RNDs

10 Burpee Box Jumps

20 KB Goblet Box Step-Ups: Alternating – (50/35)

40 KBS – American

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Beast River Fitness – WOD

Warm-up

Hang Power Clean (8×3)

EMOM x 8min

65-75%

-Aim to complete all sets across at moderate weight allowing for 3 unbroken reps.

– 3 repa should help keep the weight in the lighter side.

– Practice cycling for DT.

NINER (AMRAP – Rounds and Reps)

AMRAP 9

9 Hang P. Cleans (155/105, 95/65)

9 HR Push-ups

9 Pull-up
– This should be a weight the athlete could do unbroken when fresh.

– However, athletes should pick a rep scheme that allow for completion in no more than 3 sets.

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Beast River Fitness – WOD

JUNETEENTH TRACK WOD (Time)

6 RNDs

200m Run

19 Sit-ups

18 Air Squats

65 DU
Meet North East Corner.

Far 200m start point closer to East River.

– We will bring some Ropes

– If you have one, bring it.

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Beast River Fitness – WOD

HSPU Warm-up (No Measure)

5s Active Bar Hang Hollow Hold

10 Band Pull Aparts

1 Wall Walk to 5-10s Handstand Hold

Bench Press (6 x 2 )

Start light and build to heavy double of the day. Use a spotter on your last two heavy sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

3 Chin-ups / Ring Pull-ups / Ring Rows

5 HSPU / 3-5 Negatives / Piked Push-ups

7 Burpee to Target

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Beast River Fitness – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

100 Double Unders / 150 Single

50 ft. Walking Lunge (53/35)

100 ft. Bear Crawl

50 KBS – Russian – (53/35)
Use half of gym for jump rope and half for lunges and bear crawls.

25′ is 1/2 length of gym (3 platforms):

– 50′ = Down and Back

– 100′ = 2X Down and Back

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Beast River Fitness – WOD

Push Jerk (6-5-4-3-3-3)

Build across sets to a Heavy 3.

Metcon (Time)

For Time:

20-15-10: DB/KB Push Press (50/35, 35/20)

10-30-40: Row cals.

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