Thursday 12NOV20
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.
lfillment comes from the journey.
Metcon
1: Metcon (Time)
Outdoor WOD Part 1:
“Down the Ladder”
800m Run
Rest twice as long as your 800m run.
800m Run.
Rest the same amount of time as your 2nd 800m run.
400m Run
Rest twice as long as your 400m run.
400m Run.
Rest the same amount of time as your 2nd 400m run.
200m Run.
Rest 3 minutes.
200m Run.
35m time cap.
Bring a wrist watch.
For total time.
Meet @ East River Park Track 🏃♀️ for Outdoor WOD
2: Metcon (No Measure)
Outdoor WOD Part 2:
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Hamstrings
Quads
Glutes
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-12: Warm-Up
12-20: Test movements
20-45: “Forced March”
2 Rounds
With Dumbbell:
1 Minute strict burpees
1 Minute Active Samson + Air Squat
1 Minute DB Farmers Carry (30 Seconds Each Side)
Carry DB in Circle Around Your Platform
Strength
1: Metcon (AMRAP – Rounds and Reps)
“Forced March”
25m SLOW AMRAP:
30 2-Count Weighted Flutter Kicks (hold both DB/KBs above you)
20 Alternating Lunges w/ DB/KBs (hold at side)
10 Devil’s Presses
https://www.youtube.com/watch?v=ZiDrhqsURBs
