Beast River Fitness – WOD
ROWDT (Time)
(30-15-10-15-30)
30 Row
30 Deadlifts
15 Row
15 Hang P. Cleans
10 Row
10 Push Jerk
15 Row
15 Hang P. Cleans
30 Row
30 Deadlifts
Row: Cals
Barbell: (155/105, 115/85)
Cap: 20m
Your workout of the day!
(30-15-10-15-30)
30 Row
30 Deadlifts
15 Row
15 Hang P. Cleans
10 Row
10 Push Jerk
15 Row
15 Hang P. Cleans
30 Row
30 Deadlifts
Row: Cals
Barbell: (155/105, 115/85)
Cap: 20m
5 sets building to a heavy 3-4.
Aim to be heavier than two weeks Front Squat’s past heavy 2.
– Grab 2-3 warm-up sets before your 5 working sets.
3 RNDs
12 Front Squats (115/95, 75/55)
21 Box Jumps
42 DU / 60 Singles
Rx+: 135/95
– Front Squats % will be floating around 45%-55% athletes 1RM.
– These movements are meant to interfere with each other each being more explosive than the previous. Take time in the set-up for each.
AMRAP 20
3 Ring Muscle Ups
9 Hang P. Snatches (95/65, 45/35)
400m Run
Rx+ (115/85)
Work on muscle up progressions.
– Banded or Foot supported
Use a version you can successfully complete the transition.
Metcon:
– Working on strength: burpee + pull-up
On Saturday, June 28, 1969, in New York City, lesbian, gay, bisexual, transgender, and queer (LGBTQ) persons fought back following a police raid on The Stonewall Inn, a gay bar in Greenwich Village which resulted in bar patrons, staff, and neighborhood residents rioting onto Christopher Street outside. This and further demonstrations over the following nights were the watershed moment that launched the modern LGBTQ rights movement and the impetus for organizing Pride marches on a much larger public scale.
LGBTQ Pride Month is currently celebrated each year in the month of June to honor the 1969 Stonewall Uprising in Manhattan.
Buy-in: 1969m Partner Row
6 RNDs (3 each)
28 DB Hang Clean and Jerk (50/35)
6 Pull-ups
9 Burpee Box Jump Overs
Partner: You Go – I Go Fashion
*DB: Switch every 4 or 7 reps
– Split the row between partners however desired.
– Partner completes the entire round while the other rests.
– Look to add weight from 2 weeks ago (6-8 reps Deadlift).
– Build across to a heavy 4-6 of the day
10-9-8-7-6-5-4-3-2-1 Ring Dips Strict / Banded / Diamond Push-ups
1-2-3-4-5-6-7-8-9-10 Deadlifts (225/150, 155/105)
*Bring a friend
*Sign-up friend(s) as FREE TRIAL
3 Partner PRIDE WOD 1: (5:30PM only)
AMRAP 20min
P1: Runs 200m
P2: DB Sit-ups
P3: Wall Balls
*Partner’s 2 and 3 Work until Runner returns. Runner moves to sit-ups, sit-ups move to WB. (The runner controls the pace.)
*A Full round is when all 3 movements are completed. Each movement is = 1.
Social at Brian’s Rooftop above ABC Beer Company to follow.
EMOM 30
m1: :20s Bike sprint / :40s coast
m2: Rest
m3: :40s Row sprint / :20s coast
m4: Rest
m5: 50 DU
m6: Rest
Death By Handstand Push-ups x 8min
– Strict. Does not need to be unbroken.
– Can use 1-2 Abmats.
– Use Negatives
– Start at 1 rep and increase +1 rep every minute.
– Add deficit for athletes proficient in HSPU.
– Score is the total reps. 36 possible.
– Continue each minute using reps achievable.
3 RNDs
30 DB Snatches (50/35, 35/20)
20 Toes To Bar
15 Burpee over Dumbbell
Cap. 17min
Scale:
Snatches: Weight or Volume to 20
Toes To Bar: Style or Volume 10
Burpees: Burpee behind DB
Look to increase weight from 2 weeks ago (6-8 B. Squats)
– Build across sets culminating in a heavy 4-6 of the day.
2 RNDs
10 Burpee Box Jumps
20 KB Goblet Box Step-Ups: Alternating – (50/35)
40 KBS – American
EMOM x 8min
65-75%
-Aim to complete all sets across at moderate weight allowing for 3 unbroken reps.
– 3 repa should help keep the weight in the lighter side.
– Practice cycling for DT.
AMRAP 9
9 Hang P. Cleans (155/105, 95/65)
9 HR Push-ups
9 Pull-up
– This should be a weight the athlete could do unbroken when fresh.
– However, athletes should pick a rep scheme that allow for completion in no more than 3 sets.
6 RNDs
200m Run
19 Sit-ups
18 Air Squats
65 DU
Meet North East Corner.
Far 200m start point closer to East River.
– We will bring some Ropes
– If you have one, bring it.