Thursday “TRACK Day + Open Gym” 08OCT20
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Beast River Fitness – WOD
TRACK Day + Open Gym
Today has TWO workouts posted.
-Workout #1 is the TRACK WOD. This workout meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.
DAILY MINDSET
“Every strike brings you closer to your next home run.” -Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble. It’s bringing us closer. This is where we get better.
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Outdoor WOD
25m AMRAP:
100m Sprint (across field)
10 Burpees
10 HR Push-Ups
100m Sprint (across field)
30 Double Unders (or 30 penguin hops)
30 Air Squats
Rest 1 minute
Meet @ East River Park Track 🏃♀️ for Outdoor WOD
-Jump Rope recommended
https://www.youtube.com/watch?v=H-m3t33fM_I&ab_channel=ZOARFitness
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-10: Warm-Up
10-20: Mobility
20-25: Setup AMRAP
25-40: AMRAP
3 Rounds with a light kettlebell
5 kettlebell circles around your head, each direciton
10 goblet squats
30 second hold bottom of squat
3 Rounds with a workout weight kettlebell
5 Thrusters Right
5 Kettlebell Swings – American
5 Thrusters Left
-Stretch/mobilize what you feel needs some TLC
Metcon
1: Metcon (No Measure)
15m AMRAP – steady pace (recovery workout)
5 Wall Walks
10 Plate – ground to overheads
15 Abmat situps