Friday 18SEP20

September 18, 2020Uncategorized

Announcements

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https://beastriver.com/covid

Beast River Fitness – WOD

DAILY MINDSET
“Well done is better than well said.” -Benjamin Franklin

Talk is cheap. Anyone can talk. Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

Warm-up

1: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-27: Strength Superset 1

27-39: Strength Superset 2

39-45: 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 Jumping Air Squats

Strength

1: Metcon (Weight)

“Anterior Annihilation”

3 Rounds for quality:

5 Power Cleans (Unbroken)

7 Front Squats w/ Power Clean Weight

14 Alternating Jumping Lunges

Post Weight Used For Power Cleans

2: Metcon (Weight)

“Positively Posterior”

3 Rounds for quality:

5 Romanian Deadlifts (Unbroken)

7 Deadlifts w/ RDL weight (Unbroken)

14 V-Ups from a Hollow Body

Post Weight Used For RDLs