Thursday 14JAN21

January 14, 2021Uncategorized

Beast River Fitness – WOD

TRACK WOD and Open Gym Today

DAILY MINDSET
“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Muhammad Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:

Failure.

Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Metcon

0: Metcon (Time)

TRACK WOD:

“Pyramid”

200m Run

20 Push Ups

20 Air Squats

400m Run

40 Push Ups

40 Air Squats

800m Run

80 Flutter Kicks

80s Plank

400m Run

20 Situps

20 Jumping Alternating Lunges

200m Run

20 Situps

20 Jumping Alternating Lunges

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-20: Mobility

20-45: WOD

30 Seconds Each

Push-up to Down Dog

Jumping Jacks

Alternating Bird Dogs

Active Spidermans

Lateral Hops Over Rope

Front Plank

Up Dog

Easy Single Unders

Front Plank to Push-up Plank

Active Samson

Double Taps

Shoulder Taps

MOBILITY

Couch Stretch: 60 Seconds Each Side

Pec Stretch on Wall: 45 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side
https://www.youtube.com/watch?v=Lv-w40pllco

https://www.youtube.com/watch?v=_Fo1Jva3tGc

https://www.youtube.com/watch?v=KxO1TcdFynU

Metcon

1: Metcon (Time)

“Wunderful”

10 Rounds For Time [25 Minute Cap]:

30 Double Unders

20 AbMat Sit-ups

10 Hand Release Push-ups