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Beast River Fitness – WOD
Open Gym + Outdoor WOD
“Life is like sailing. You can use any wind to go in any direction.” -Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.
When the challenge strikes, we don’t adjust the goal. We adjust the sails.
1: Metcon (AMRAP – Rounds and Reps)
15 Weighted Object Power Cleans
30 Double Unders / Penguin Hops
15 Weighted Object Thrusters
30 Double Unders
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
15-35: Overhead Squats
30 Seconds Each
PVC Pass throughs
Side to side squats
PVC Around the Worlds
PVC Overhead Squats
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
1: Overhead Squat ( (Heavy 5, DS @ 90/80%))
Work up to a heavy 5 rep OVH squat. This should not be a 5RM, just a heavy set for the day.
Do drop sets (take weight off) at 5 reps at 90% of your heavy 5, and 80% of your heavy 5.
2: Metcon (Time)
3 Rounds for Time:
10 Overhead KB walking lunges in place, left 53/35
10 Wall Balls 20/14
10 Overhead KB walking lunges in place, right 53/35