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Beast River Fitness – WOD
Open Gym Sessions Only Today
“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” -Marcus Aurelius
Perception, Good Action, and Gratitude. Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.
Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.
Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.
Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.
1: Warm-up (No Measure)
Suggested timeline for today’s suggested WOD:
0-15: Warm Up
15-30: Strength Superset 1
30-45: Strength Superset 2
30 Seconds Shoulder Taps in plank/or upside down on wall
30 Seconds Inchworm to Standing
30 Seconds Alternating, Jumping Lunges
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
2: Metcon (No Measure)
5 Rounds for quality:
2a) 5 Pull-Ups / 10 Ring Rows
2b) 7 Push Presses (challenging weight, from ground)
2c) 14 alternating forward lunges w/ barbell in front rack (push press weight should work)
3: Metcon (No Measure)
5 Rounds for quality
3a) 24 Alternating DB Hammer Curls (use light DBs)
3b) 12-24 Box Dips
3c) 24 Alternating Box Step Ups w/ DBs, 20″/12″