Saturday 12DEC20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
AM Outdoor WODs + Open Gym Sessions
DAILY MINDSET
“All progress depends on the irrational person.”
The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.
Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.
We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.
Metcon
1: Metcon (Time)
Outdoor WOD
5 Rounds:
3 Minutes “Dumbbell DT”
1 Minute Rest
1 Rounds of “Dumbbell DT”
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm-Up
15-35: Split Jerks
35-45: Mini Burner
30 Seconds Each
Active Samson
PVC Overhead Squats
Push-up to Down Dog
PVC Hollow Hold
Lateral Squats
PVC Arch Hold
Overhead Barbell Warm-Up
5 Good Mornings
5 Jumping Squats
5 Strict Press & Reach
5 Push Presses
5 Split Jerks
Strength
1: Split Jerk (7×2 – work on technique today! )
https://www.youtube.com/watch?v=PsiO8lZTU2I&ab_channel=CrossFit%C2%AE
Metcon
2: Metcon (Time)
For time:
4 Rounds:
4 Ground to Overhead 185/115
4 K2E
4 Burpees over the bar