Saturday 02JAN20

January 2, 2021Uncategorized

Beast River Fitness – WOD

AM Outdoor WODs + Open Gym Sessions

DAILY MINDSET
“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams

We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.

We learn after mistakes, no question about that, but there’s something even more important here – the will to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life on safe.

Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.”

Metcon

1: Metcon (Time)

Outdoor WOD:

For time:

“Starting Over”

5 Rounds:

15 Alternating Jumping Lunges

30 Double Unders

15 Burpees

30 Double Unders

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-15: Mobility

15-45: WOD

Warm Up:

2 Minutes Easy Bike/Row/Run

30 Seconds Each

Hollow Hold

Inchworm to Push-up

Lateral Squats

Scap Pull-ups

Shoulder Taps

Wall Squats

Arch Hold

Push-up to Down Dog

Slow Air Squats

MOBILITY

Turn-back Stretch on Wall: 40 Seconds Each Side

Table Top Stretch: 40 Seconds Each Side
https://youtu.be/7tRAVdljSqA

https://www.youtube.com/watch?v=I3JmIgah28M

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Barbie Girl”

AMRAP 30:

1,000/800m Bike or 800m Run or 1k Row

1 Round of “Barbara”

1 Round of “Barbara”

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats