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Beast River Fitness – WOD
Open Gym + Outdoor WOD Day
Today has TWO workouts posted.
-Workout #1 is the outdoor WOD that is an outdoor class. The outdoor class meets at the gym.
-Workout #2 is a suggested indoor workout for open gym.
“Your obsessions become your possessions.” – Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is “”hours put in””. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.
1: Metcon (Time)
Outdoor WOD Part 1:
5 Rounds For Time:
100m burden run with object.
20 Alternating Weighted Object Snatches
20 Object-Facing Burpees
20m Time Cap.
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-12: CFWU (cut short to allow time for body armor)
12-30: G-EMOM 1
30-45: Body Armor
1: The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
30s Archold for back extensions
Ring Rows for Pullups if needed
HR Pushups for Dips
2: Gymnastics EMOM 1 (No Measure)
A. Pull up bar Complex
B. 10 Pistols, alternating
C. Static Hold
Bar complex is
3 Strict, 6 Kipping/Butterfly, 3 T2B
Static Hold is
Tuck/L hang or L sit
3: Metcon (No Measure)
3 Giant Sets:
7 Barbell Bench Press
14 Double Dumbbell Bent Over Row
28 Banded Pull-Aparts
Rest 2 Minutes Between Sets