Thursday 15SEP20

September 17, 2020Uncategorized

Announcements

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Today has TWO workouts posted.
-Workout #1 is the outdoor WOD that is an outdoor class. The outdoor class meets at the gym.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“The only person you are destined to become is the person you decide to be.” -Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose. Decisions = Destiny.

Metcon

1: Metcon (Time)

OUTDOOR WOD:

5 Rounds for Time:

400m Run

21 Goblet Squats w/ Weighted Object

10 Burpees over object

2: Metcon (No Measure)

OUTDOOR AFTER PARTY

Strict Gymnastics

AMRAP 7:

1 HSPU/HRPU

2 Jumping Lunges (alternating)

2 HSPU/HRPU

4 Jumping Lunges (alternating)

3 HSPU/HRPU

6 Jumping Lunges (alternating)

…

Add 1+2 Reps Each Round

Warm-up

0: Metcon (No Measure)

Suggested timeline for today’s suggested WOD:

0-12: Warm Up

12-32: Strength Superset

32-40: Metcon

40-45: Cooldown

3 Rounds

30 Seconds Single Unders

30 Seconds Push-up to Down Dog

30 Seconds Banded Single Arm Rows (15 Seconds Each)

30 Seconds Banded Pull Aparts

Strength

1a: Pull-ups (5×3 (strict, bands<no bands<weighted))

1b: Ring Dips (5×3 (strict, bands<no bands<weighted))

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Up & Under”

AMRAP 9:

3 Strict Ring Dips / Pushups

3 Strict Pull-ups / Ring Rows

30 Double Unders