Wednesday 30SEP20
Announcements
Additional Programming Resources:
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https://beastriver.com/covid
Beast River Fitness – WOD
Open Gym + Outdoor WOD Day
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
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton
Picture a giant flywheel. It’s at rest, and we are going to manually start it.
To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.
By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.
We’ve all felt this before. What was an incredible struggle at first, became so natural and easy to continue. We just needed to start.
There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.
Metcon
1: Metcon (Time)
Outdoor WOD Part 1:
5 Rounds for Time:
50′ Overhead Walking Lunge – Left
20 Weighted Sit-ups
50′ Overhead Walking Lunge – Right
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm-Up
15-35: Gymnastics
35-45: Gymnastics WOD
30 Seconds Each
Lateral Hops Over PVC Pipe
Lateral Squats
PVC Straight Leg Swings (15 Seconds Each)
Squat to Stands
PVC Lift Offs
Wall Squats
PVC Arch Hold
Air Squats
PVC Hollow Hold
Gymnastics
1: Gymnastics EMOM 1 (No Measure)
12m EMOM
A. Pull up bar Complex
B. 10 Pistols, alternating
C. Static Hold
Bar complex is
3 Strict, 6 Kipping/Butterfly, 3 T2B
Static Hold is
Tuck/L hang or L sit
Metcon
2: Metcon (Time)
3 Rounds For Time:
15 HR Push-Ups
15 T2B
15 Alternating Box Step-Ups (24/20)