Wednesday “Control-Alt-Delete” 13JAN21

January 13, 2021Uncategorized

Beast River Fitness – WOD

Open Gym Only

DAILY MINDSET
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK… it’s part of the way.

Warm-up

0: Metcon (No Measure)

Suggested timeline for today’s suggested WOD:

0-20: Warm Up / Mobility

20-35: WOD

35-45: After Party

30 Seconds Each

Easy Bike/Row

Lateral Squats

Down Dog

Moderate Bike/Row

Wall Squats

Inchworm to Push-ups

Faster Bike/Row

Goblet Squats

Side Plank (Each Side)

Single Dumbbell Warmup

20 Seconds Each Side

With Lighter Weight:

Single Dumbbell Deadlift (Between Legs)

Single Dumbbell Russian Swings

Single Dumbbell Strict Press

MOBILITY

Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 1 Minute

Dumbbell Assisted Straddle Stretch: 1 Minute

Dumbbell Warrior Squats: 1 Minute
https://www.youtube.com/watch?v=Dow1Pz28JwI

https://youtu.be/OGX6HruOy0s

https://www.youtube.com/watch?v=O1GwH84zxwg

http://youtu.be/EfUJgmgTvlI

Metcon

1: Metcon (Time)

“Control-Alt-Delete”

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Assault Bike/Row

Post slowest time to WODIFY

2: Metcon (No Measure)

AFTER PARTY

Stamina Conditioning

AMRAP 8:

3-6-9-12-15-18-21-24-27-30:

Unbroken Wallballs

Your Choice on Weight