April 29, 2022
Beast River Fitness – WOD
Metcon (Time)
800m Run
80 DU
40 DB Snatches (50/35)
400m run
40 DU
20 DB Snatches
200m Run
20 DU
10 DB Snatches
Today's WOD
Your workout of the day!
April 28, 2022
Beast River Fitness – WOD
DON’T WEIGH ME DOWN (Time)
With a partner…
6 RNDs
250/200 Row
10 Weighted Push-ups
6 RNDs
15/12c Bike
20 KBS
6 RNDs
200m Run
10 Weighted Pull-ups
Alternate full rounds with partner.
Can use Weight Vests or hold weights.
OR
Push-ups: 25 / 10 Pound plate on upper back.
Pull-ups: Hold 20/10 DB between feet
April 27, 2022
Beast River Fitness – WOD
Front Squat (7-4-3-2 / 3-3-3)
3 X 3 @ 80%
PAUSING Front Squat
3s Pause in the bottom DEAD STOP
Drive out of the hole.
Squat to Clean depth.
%: 50.60.70.75 / 80.80.80
6: No Pause
4: Slow Decent
3: Slow Decent
2: 3s Pause
L’EGUMP (Time)
10 RNDs
10 Front Rack Lunges (75/55, 45/35))
35 Double Unders / Singles
April 26, 2022
Beast River Fitness – WOD
Split Jerk (3-2-1-2-3-3…)
Find a 3RM in the split jerk. This will be less than your max because of the need to re-rack and re-organize. However, it’s a good drill to focus hitting 3 consecutive lifts.
Big Breathe and Stay Braced.
Metcon (Time)
27-18-9
Row cals.
Shoulder to Overhead (115/85, 75,55)
Row conversion for today. Male/Female:
27/21
18/14
9/7
April 25, 2022
Beast River Fitness – WOD
Snatch (1)
2 Weeks out: Build to hit previous 1RM better than week 1.
– Elbow lockouts are the only thing that matters to the judge.
– Lockouts more important than squat depth.
%:
1×1: 55.65.75.85
2×1: 90.95.100.100
PA (AMRAP – Rounds and Reps)
AMRAP 7 min
5 Power Snatchtes (60% 1 RM)
10 Push-ups
15 Air Squats
April 23, 2022
Beast River Fitness – WOD
Clean Complex (1-1-1 / 1-1-1)
3 sets complex:
1 Clean Pull + 1 Squat Clean
@ 80%
1-1-1 / 1-1-1
%: 55: 65-75 / 80-80-80
RUN’DTEE’ISH (Time)
4 RNDs
200m Run
5 Deadlifts (155/105, 95/65)
4 Hang Power Cleans
3 Push Jerks
1 Split Jerk
Cap 16min.
Pick a weight to go unbroken on the jerks.
April 22, 2022
Beast River Fitness – WOD
POLLY (No Measure)
EVERY 5 MIN X 6 ROUNDS
20/16c Row
75 DU
20 Alt. DB Hang Snatch (50/35)
15 TTB / Hang Knee raises
April 21, 2022
Beast River Fitness – WOD
Metcon (Time)
Partner Workout
6 RNDs (alternating w/partner)
15/12c Assault Bike
2 Wall Walks
6 RNDs (alternating w/partner)
30 KBS – American
20 Single Leg V-ups – alt.
6 RNDs (alternating w/partner)
8 Renegade Rows (1 push up 2 pulls=1)
100′ Bear Crawl
– One partner completes full round while other rests.
– Complete all 6 RNDs before moving on to the next set of movements
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