Today's WOD

Beast River Fitness – WOD

“Tiptoe if you must, but take a step.” ~ Naeem Callaway

Metcon

Partner ‘DT’ (Time)

10 RNDs for Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

– Partners Alternate Rounds

155/135/115/105/95/65

Traditionally 155/105

OUTDOOR TRACK WOD

“Relay Meet” (Time)

One Partner works at a time.

Cash-in: 50 Burpees

2 x 400

2 x 800

2 x 400

2 x 200

Cash-out: 50 Burpees

Time is the completion of all distances and Cash-out.
– Each Partner will run: 400, 800, 400, 200 only once.

– Rest is when your partner is running.

– Must be done sequentially.

– Break up Burpees amongst partners in any way.

Metcon (No Measure)

EXTRA: ABS

3 RNDs

50 Bicycles

20 Body Saw

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Beast River Fitness – WOD

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Metcon

“Sweet Row Alabama” (Time)

3 RNDs

1000m Row

25 Box Jumps

100 DU

Rest 1:00

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Beast River Fitness – WOD

“Patience is not the virtue. Discipline is.”

Weightlifting

Snatch Complex (1-1-1-1-1-1-1)

1 Snatch High Pull + 1 Squat Snatch

– Catch in the bottom as mobility allows

Metcon

“Bar Rules” (Time)

8 RNDs

1 Bar Muscle-up OR 2 Jumping BMU

2 Squat Snatch

3 HSPU – Strict

4 TTB

155/135/115/95/85/65/55

Scale:

2 C2B + 2 Dips / Push-ups

2 Power Snatch

3 HSPU Negative + Kip out / Box HSPU / 3-4 Heavy DB Strict Press

4 Hanging Knee Raise /
– Challenging some high skill movements. With low reps expect to take time to challenge yourself a big and go little heavier.

– Find a challenging but doable version of each movement.

– Bar Muscle-up: new exposure, use a high box to be able to jump

– Sub 2 C2B (band-assist to help w/ speed)

– Snatches on the heavier side

– Can Kip the HSPU

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Beast River Fitness – WOD

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Metcon

ABCs & 123s (No Measure)

4 RNDs of ABCs

:45 @ each station

( Work :30 / Rest :15 )

As – 4 RNDs

A1) Burpee

A2) Ring Rows

A3) Wall Walk to Handstand Hold

Rest :45 – Switch to B

Bs – 4 RNDs

B1) Jump rope – DU / SU

B2) DBL KB Hang Clean + Push Press

B3) Bicycles

Rest :45 Switch to C

Cs – 4 RNDs

C1) Box Jumps

C2) DB Snatches – Alt.

C3) Bar Hang – activated

Fin
– Every individual station is :45.

– Work for :30 of each station

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Beast River Fitness – WOD

“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw

Strength

Front Squat (1.5-1.5-1.5-1.5-1.5-1.5)

E:90: One and a half Front Squats

Warm-up: 5-3-1

Work-set: 6 x 1.5 (Every :90)

Drop-set: 10@ 50%

– Build through complex to heavy single

Metcon

Metcon (8 Rounds for reps)

“Frandly”

EMOM x 16min (8 Rnds)

Min1: 5-7 Thruster

Min2: 5-7 Pull-ups

– Building volume for Fran re-test

– Heavier than your Fran weight

– Practice good drive from the front squat out of the hole and solid lockouts

– Use same bands for pull-ups to complete 5-7 Reps unbroken

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Beast River Fitness – WOD

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”
~ Bruce Lee

Strength

Bench Press (4-4-4-4)

Bench Press (14min)

Warm-up: 5-4-3

Work-set: 4-4-4-4

– Build to a heavy 4 in 4 sets

– No pause

Metcon

“At The Core Of It All” (Time)

3 RNDs

200m Run

40 Single Leg V-ups

40 Push-ups

40 Body Saw

Metcon (No Measure)

Cash-out: Shoulder Health

50 Band Pull-aparts

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Beast River Fitness – WOD

Extra Work

Metcon (4 Rounds for time)

Row.

2000m (RPE 8)

rest 1:30

3 RNDs

500m (1k pace)

– Rest 1 min between
– RPE – Rate of Perceived Exertion.

– RPE of 8 -> (8/10) = 80%

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Beast River Fitness – WOD

Metcon

“Where You Go, I Go” (Time)

Partner WOD

400 Air Squats

300 Sit-ups

200 Push-ups

100 Pull-ups

50 Burpees
– Break up as determined by partners.

– 1 partner works at a time.

– Must complete sequentially.

– Can wear a weight vest if so choose

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Beast River Fitness – WOD

Metcon

“What Goes Up” (Time)

20 DU

200m Run

40 DU

400m Run

60 DU

800m Run

80 DU

400m Run

100 DU

200m Run

GLAM

Metcon (No Measure)

TABATA: 8 RNDs (4min)

Work :20 / :10 Rest

Tabata #1 – Alternate moves (4min)

BB Curls

Band Tri Push-Downs

Rest 1 min

Tabata #2 – Alt. moves (4min)

Planks

Sit-ups

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Beast River Fitness – WOD

Weightlifting

Power Clean + Split Jerk Complex (1-1-1-1-1-1-1)

2 Power Clean + 1 Split Jerk

EMOM x 7 minutes

– Keeping this short and light.

– Focus on position and stick the landing.

– Keep weights close to change quick

– Use pads if need

– Aim for 70-75% of Clean

Gymnastics

“Swolly Moley” (Time)

10-9-8-7-6-5-4-3-2-1:

Handstand Push-Ups (or 1 abmat – can kip)

Pull-Ups (band-assist if need)

Scale

10-9-8-7-6-5-4-3-2-1:

Dumbbell Strict Press

Ring Row

Rx+:

Strict HSPU

Weighted Pull-ups (of any weight) (score heaviest DB)

Time cap 17 min
This one will get tough fast!

HSPU:

– Aim for 2-4 max sets on every set.

Pull-ups:

– To load the Pull-Up, place DB between the legs.

– Pick a number of reps that will allow for 2-4 breaks at all times.

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