July 12, 2022
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
Today's WOD
Your workout of the day!
July 11, 2022
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.
July 9, 2022
Beast River Fitness – WOD
Metcon (Time)
Buy in: Mile run
2 RNDs
25 HSPU
25 Power Cleans (135/95)
25 Burpees over Bar
July 8, 2022
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
July 7, 2022
Beast River Fitness – WOD
BETWEEN 20 AND 40 (Time)
40c Row
30 DU
20 C2B
40c Row
30 DU
20 Pull-up
40c Row
30 DU
20 TTB
40c Row
July 6, 2022
Beast River Fitness – WOD
Push Press (3-3-3-3-3-3)
Build to a heavy 3 for the day.
DOWN BY THE DEVIL (Time)
10-9-8-7-6-5-4-3-2-1
Devil’s Press (35s/20s)
DBL DB Box Step Over
Cap 16
July 5, 2022
Beast River Fitness – WOD
Back Squat (5 x 3-4)
5 sets building to a heavy 3-4.
Aim to be heavier than two weeks ago
Back Squat 4-6.
– Grab 2-3 warm-up sets before your 5 working sets.
– Decrease weight when form breaks down either in back position or failure to hit your mobility’s depth.
NOT WALL BALLS (Time)
*2 RNDs**
10 Sit-ups
10 Squats
20 Lunges – Alternating
20 Jump Lunges – Alternating
10 Jump Squats
10 Sit-ups
(20/14)
*Hold Med Ball at Chest level for all movements
** If ball hits ground = 5 burpees
July 4, 2022
Beast River Fitness – WOD
INDEPENDENCE DAY – JULY, 4 1776 (Time)
7 Rounds:
4 Shuttle Runs (20-yard)
17 V-ups
7 Burpees
6 Push-ups
*One shuttle run is down AND back.
July 2, 2022
Beast River Fitness – WOD
JUMPING JACKIE (Time)
1000/800m Row
50 BB Thrusters (45/35)
100 DU / 100 SU
50 BB Overhead Squats (45/35)
1000/800m Row
Cap 20m
July 1, 2022
Beast River Fitness – WOD
Bench Press (5 x 3-4)
– Building off bench press from two weeks ago. Athletes should look to hit their heavy double for 3 or 4.
– No Measure? – Build across to a heavy 3 or 4.
– Use spotters on last sets.
PUSHING TOES TO BAR (AMRAP – Rounds and Reps)
AMRAP 10
20 Push-ups
10 TTB
5 Ring pull-ups / Bar Chin-ups
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