Today's WOD

Beast River Fitness – WOD

Clean (2-2-2-2-2)

Heavy Double Clean

Reset or TNG

Metcon (Time)

3 RNDs

400m run

15 P. Cleans (115/85, 75/55)

50 DU

Cap 15

RX+: 155/105

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Beast River Fitness – WOD

Jerk Complex (1-1-1-1-1-1)

2 Push Press

1 Jerk Split Jerk

Build to a heavy single

Metcon (AMRAP – Reps)

Tabata: :20 on / :20 off

5 RNDs each

1: Pull-ups

– Rest 1 min

2: Push-ups

– Rest 1 min

3: Air Squats

– Rest 1 min

*Score is the sum total reps of ALL movements.

RX+: Weighted Vest

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Beast River Fitness – WOD

Back Squat (5-5-5-5 / 5-5)

2 x 5 heavy Back Squats

Build to a heavy double for 2 sets

Approaching 90%-100% of Front Squat 1RM.

– It’s been a second so don’t over extend on the weight. Better to move lighter weight with good form on this lift we have not seen in a couple months.

Metcon (Time)

21-15-9

Wall Balls

Row Cals

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Beast River Fitness – WOD

Metcon (Time)

TRACK WOD: Partner – Meet at Track

*2×200

*2×400

*2×800

*2×400

*2×200

*Partner:

20 Push-ups + Hold a plank or hollow while until partner finishes their run.

Each partner runs 1 leg of the race. (200,400,800,400,200)

RX+: 30 Push-ups

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Beast River Fitness – WOD

Power Clean (1-1-1-1-1-1)

Heavy single Power Clean

DUBBED HANG (Time)

4 RNDs

60 DU / 100 SU

10 Hang Squat Cleans (115/85, 75/55)

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Beast River Fitness – WOD

CINDY HAD A RUNNING LAMB (AMRAP – Rounds and Reps)

AMRAP 25*

5 Push-ups

10 Alternating Reverse Lunges

15 Pull-ups / Jumping pull-ups

*Every 5 min = 400m run

* Start 0:00 with Run

Rx+: Weighted Vest 20/14

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Beast River Fitness – WOD

ABSNATCHED (Time)

10 RNDs

5 Power Snatches (115/85, 75/55)

15 Sit-ups

RX+: 135/95

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Beast River Fitness – WOD

Metcon (Time)

Push-Press 6*6*4*4*2*2*2

10 Ring Rows

15 V-up

30 DU / 6- SU
Build to a Heavy 2

– Take your time on the Push Press to get tight (this part is not for time)

– Can partner with someone using similar weight.

Push Press (6-6-4-4-2-2-2)

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Beast River Fitness – WOD

Deadlift (10-6-4-3-2-2)

Heavy Double in 12 min

– This won’t be an all time max.

– Something heavy that looks good and moves smooth.

Metcon (No Measure)

E3MOM x 5 RNDs

10 Deadlifts

10 Burpees over Bar
Weight should be around 50-60% of 2 RM

Pick a weight to go unbroken

– Rest in remaining time.

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Beast River Fitness – WOD

Metcon

IN IT TOGETHER (Time)

400m Run (together)

300 Air Squats

250 Sit-ups

200 Push-ups

100 Pull-ups

400m Run (together)

RX+: Weighted 20/15 vest
– Runs are together at beginning and at the end.

– Break up other BW movements as determined by partners in ANY order.

– 1 partner works at a time on BW movements.

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