April 8, 2022
Beast River Fitness – WOD
ANTSY NANCY (Time)
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
5-4-3-2-1 Rope Climbs
*Score = Time it takes to complete the workout
Today's WOD
Your workout of the day!
April 7, 2022
Beast River Fitness – WOD
Metcon (Time)
4 Rounds
500/400m Row
20 Ring Rows
20 Sit-ups
20 Russian Twists
20 Body Saw
April 6, 2022
Beast River Fitness – WOD
Front Squat (8-6-4 / 3-3-3)
3 sec down,
2 sec stop
Fast Drive Up!
Get 3 sets @ 55%-60%
Warm-up: 8-6-4
8 – Regular tempo (Light)
6 – 3s down (Light + 10-20#)
4 – 3s down, 1 sec pause (+10#)
Focus on position as if you caught a heavy clean and fast drive from a dead stop!
QF ADJACENT W1 (Time)
50 DB Lunge Steps (2×50/35 lb)
20 Handstand Push-Ups
40 DB Lunges Steps
10 Handstand Push-Ups
30 DB Lunge Steps
5 Handstand Push-Ups
Time Cap: 15 minutes
Rx+:
50 DB Lunge Steps (2×50/35 lb)
30 Handstand Push-Ups
40 DB FR Lunges Steps
20 Handstand Push-Ups (deficit 3.5/2″)
30 DB OH Lunge Steps
10 Handstand Push-Ups
Rx+: Deficit HSPU
Lunge in place.
April 5, 2022
Beast River Fitness – WOD
Jerk Complex (1-1-1-1-1)
2 Push Press + 1 Split Jerk
Get 5 sets @ 50%
Work on drive and speed with a lighter bar. At 50% a strong lockout should be easily accomplished.
Get a few lighter sets in of both Push Press and Split Jerk for technique Practice.
Suggested: Hold the final split jerk receiving position for 2 seconds and the finished standing position for 2 seconds.
Metcon (Time)
50-40-30-20-10
Row Cals
Double Unders
April 4, 2022
Beast River Fitness – WOD
Snatch Complex (1-1-1 / 1-1-1)
1 Snatch Pull + 1 High Hang Snatch + 1 OHS
Every :90 (9min)
– Get 3 @ 70% – (7/10 Heavy)
%’s: 55.60.65 / 70.70.70
– Hook Grip
– Control the bar off the ground passed the knees.
– Pull-under the Bar
– Elbow Lockouts.
– Control OHS
Metcon (AMRAP – Reps)
EMOM x 12min
m1: Overhead Bar Hold (:45s)
m2: Max KBS – Russian
m3: Max Sit-up
Score is total KBS and Sit-ups.
Subtract -10 reps if athlete cannot hold bar OH for full :45 seconds
Use 40-50% of 1 RM or 10-20# less than Snatch Complex.
April 2, 2022
Beast River Fitness – WOD
Clean Complex (1-1-1 / 1-1-1)
2 P. Cleans + 1 Front squat
Get 3 @ 80%
%:55.65.75 / 80.80.80
– Fast Elbows and pull under to meet the bar, some may have to squat clean this.
HOLD MY HAND.LE (Time)
With Partner… 8 RNDs total
18/14c Row
8 Burpee Box Jump Overs (24/20)
Alternate every full round.
Send it.
March 31, 2022
Beast River Fitness – WOD
NICKELFINAL W3 (Time)
With a partner.. 14 RNDs Total
15 Wall Balls
1 Rope Climb
5 Shuttle Run – 25′ (Down AND Back)
March 30, 2022
Beast River Fitness – WOD
Front Squat (8-6-4 / 3-3-3)
Get 3 @ 80%
%: 55.65.75 / 80.80.80
Metcon (AMRAP – Rounds and Reps)
AMRAP 10m
5 Pull-Ups
10 KBS – American 53/35
20 DU
March 29, 2022
Beast River Fitness – WOD
Split Jerk (4-3-2 / 2-2-2)
BTN Split Jerk
(Behind The Neck)
3 sets @ 75% (8/10)
%: 55.65.70 / 75.75.75
– The bar comes out of the rack and off the back. This puts the bar in a better line for the athlete to push under the bar and quickly.
– Focus on pushing under the bar fast to lock out.
– If athlete cannot land with fully locked out arms they must lower the weight. = NO REPS
Metcon (Time)
21-18-15
Row Cals
DBL KB Push Press (53/35, 35/26)
Can sub DBs
March 28, 2022
Beast River Fitness – WOD
Snatch Complex (1-1-1 / 1-1-1)
2 Power Snatch + 1 OHS
Every :90 (9min)
-Get 3 @ 80% – (8/10 Heavy)
%’s: 65.70.75 / 80.80.80
– Hook Grip
– Control the bar off the ground passed the knees.
– Elbow Lockouts.
– Control OHS
Metcon (AMRAP – Reps)
EMOM x 4 Rounds
m1: Ring Rows
m2: OH Lunges (75/55, 45/35)
m3: HR Push-ups
Score is total reps.
Leave :10-:15 to transition
Lunges can be backward or forward.
Look to focus on stability overhead with fully locked elbows for the lunges.
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