Friday “Blitzen” 15JAN21
Beast River Fitness – WOD
Open Gym Sessions Only Today
DAILY MINDSET
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
Warm-up
1: Warm-up (No Measure)
Suggested timeline for today’s suggested WOD:
0-10: Warm Up
10-15: Mobility
15-30: Strength
30-45: Metcon
Row/Run/Bike Warmup
2 Minute Easy Row/Run/Bike
30 Seconds Each
Slow Air Squats
Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts
Lateral Squats
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Ankle Stretch: 1 Minute
Barbell Thoracic Opener: 1 Minute
https://www.youtube.com/watch?v=VSqAZzdB-UA
https://www.youtube.com/watch?v=zKB6E1LXnWs
Strength
1: Metcon (Weight)
Barbell Complex
On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press
Metcon
2: Metcon (Time)
“Blitzen”
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (115/85)