Today's WOD

Beast River Fitness – WOD

Snatch (1)

In 10 min:

Build to heavier than workout weight in metcon.

Metcon (Time)

3 Rounds

6 Pull-ups

6 Squat Snatch

3 Rounds

6 Pull-ups

5 Squat Snatch

3 Rounds

6 Pull-ups

4 Squat Snatch

3 Rounds

6 Pull-ups

3 Squat Snatch

3 Rounds

6 Pull-ups

2 Squat Snatch

3 Rounds

6 Pull-ups

1 Snatch
Rx:

95/65

115/85

135/95

155/105

185/125

Rx+:

115/85

135/95

165/115

185/125

205/135

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Beast River Fitness – WOD

Metcon (Time)

500/400m Row

9 Hang Power Cleans

21 Thrusters

250/200m Row

15 Hang Power Cleans

15 Thrusters

250/200m Row

21 Hang Power Cleans

9 Thrusters

500/400m Row

Rx: 95/65

Scale: 45/35

RX+: 115/85

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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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