Thursday “TRACK Day + Open Gym” 29OCT20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
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
“Well done is better than well said.” – Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
WD > WS.
Metcon
1: 5k Run (Time)
Max Effort 5k Run
-Yes, another time trial track day. If this makes your stomach flutter then you KNOW you need to do it.
-Meet @ East River Park Track 🏃♀️ for Outdoor WOD.
-Try to run in ability groups to push yourself.
-Bring a GPS watch, if you have one, pick an ambitious pace and try to hold it.
–https://www.gmap-pedometer.com/?r=7536082
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm-Up
15-20: Mobility
25-40: AMRAP
1 Minute Each
Active Samson + Air Squat
Shoulder Taps
Lateral Squats
Push-up to Down Dog
Wall Squats
Hollow Hold
MOBILITY
Banded 3-Way Shoulder: 30 Seconds Each Position & Side
Banded Hamstring Stretch: 1 Minute Each Side
-Stretch/mobilize what you feel needs some TLC
https://youtu.be/0JfPWFg3uQ0
https://youtu.be/PzAKnSyF8gA
Metcon
1: Metcon (AMRAP – Rounds and Reps)
“Time After Time”
AMRAP 5:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
-If you have a hard time breathing through a sweaty mask bring extra ones, change masks every 5 minutes during the rest time.