Thursday “TRACK Day + Open Gym” 22OCT20
Announcements
Additional Programming Resources:
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https://beastriver.com/covid
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
“Integrity is not a noun. It’s a verb.”
Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.
The paradigm shift is as powerful as it is simple: every day, we wake to a chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.
Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.
Metcon
1: Metcon (Time)
Outdoor WOD “Spin Move”
For Time:
800 Meter Run
3 Rounds:
50 Double Unders / Penguin Hops
25 V-Ups
15 Push-ups
800 Meter Run
3 Rounds:
50 Double Unders / Penguin Hops
25 V-Ups
15 Push-ups
800 Meter Run
Meet @ East River Park Track 🏃♀️ for Outdoor WOD
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)
10 KB Swings 53/35 OR 72/53
15 Wall Balls 20/14
20 Box Step Ups 20/12