April 17, 2022
Beast River Fitness – WOD
FORGE BINGO – PICK ONE
Today's WOD
Your workout of the day!
April 16, 2022
Beast River Fitness – WOD
Hang Clean (2-2-2-2-2)
2reps x 5 sets @ 85%
Get to 85%
Every :90
Squat or Power: Meet the bar.
TRUSTER (Time)
A) 3 RNDS (Cap 7min)
15 Front Squats (95/65)
15 TTB
15 Thruster
Then…
B) Max Complex (Cap 7min)
2 Deadlift
2 Cleans
2 Thruster
Athletes can move directly into complex after finishing part 1.
Athletes can:
– Power Clean or Squat Clean
– Cluster the last clean w/ first thruster.
Metcon (Weight)
B) Max Complex (Cap 7min)
2 Deadlift
2 Cleans
2 Thruster
April 15, 2022
Beast River Fitness – WOD
Metcon (No Measure)
6 RNDs
5 Bench Press (build to Heavy 5)
10 Push-ups
20 DU
Not for time. Rest as needed between sets. 1-2minx.
5×5 Bench Press
5 Push-up immediately after followed by 20 double unders.
Bench Press (5-5-5-5-5)
April 14, 2022
Beast River Fitness – WOD
Metcon (No Measure)
6 Rounds
m1: 200m Run
m2: 5 Clean Deadlifts @ 80-90% 1RM
m3: Pull-up variation of Choice
m4: Box Jumps
m5: rest
No Rx weights here or reps. Aim of consistency in arounds.
Leave :15min of transition.
Share bars for clean deadlifts with someone close to you in weight.
Pull-up Variations:
BMU: 1-5
C2B / Pull-ups: 3-7 kipping
Strict: 3-5
Ring Row: 8-15
April 13, 2022
Beast River Fitness – WOD
Front Squat (6-4-3 / 2-2-2-2-2)
Get 5 sets at 85%
Warm-up to 85%:
60.70.80 / 85.85.85.85.85
No pause here, drive hard and fast out of the hole as if you caught your heavy clean.
Metcon (Time)
AMRAP 10min
12 Sit-ups
10 Pistols
8 Push Jerk (115/85, 65/55)
April 12, 2022
Beast River Fitness – WOD
Jerk Complex (1-1-1-1-1)
2 Push Jerk + 1 Split Jerk
Get 5 sets @ 75%
Athletes should work on pushing under the bar with two different types of footwork requirements here.
Grab a few warm-up sets building to 75%. Bar should not be terribly heavy and allow for good speed under the bar.
Lockouts a must.
Metcon (AMRAP – Reps)
EMOM x 12
m1: 7-12 TTB
m2: 8-10 Ring Dips
m3: Max Row Cals
April 11, 2022
Beast River Fitness – WOD
Snatch Complex (1-1-1 / 1-1-1-1-1)
1 Power Snatch + 1 BTK* Squat Snatch
BTK*- Below The Knee
Every :90 (12 min)
– Get 5 @ 75% – (7/10 Heavy)
%’s: 60.65.70 / 75.75.75.75.75
– Hook Grip
– Tight back BTK
– Lats to keep bar close
– Lockouts
– Squat Snatch
QF W5 (Time)
30/24c Row
20 Burpee Box Jump Overs (facing)
10 Snatch (135/95, 75/55)
Rx+: 185/135
Cap: 7min
April 9, 2022
Beast River Fitness – WOD
Clean Complex (1-1-1 / 1-1-1)
1 Power Clean + 1 Squat Clean
get 3 sets @ 75%
Pull the bar and then Pull under the bar. Focus on your catch and meeting the bar where it is at.
%: 50.60.70 / 75.75.75
Metcon (Time)
With a partner…break up however:
3000/2500m Row
80 TTB
40 Clean and Jerks (135/95, 95/65)
Score: time to complete all reps.
Male/Female Team: 2700m Row
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
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
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