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Beast River Fitness – WOD
Open Gym + Outdoor WOD
“Give more. Give what you didn’t get. Love more. Drop the old story.”
We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.
When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. It’s purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.
Do you hold onto something from the past? Can we reframe the mental dialogue?
1: Metcon (Time)
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
12-35: Back Squats
35-45: Mini Burner
30 Seconds Each
Glute Bridges (Feet on Plate)
Single Leg Glute Bridges (30 Seconds Each)
Plate Hops Video
Glute Bridge Walkouts
Plate Counterbalance Squats
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
1: Back Squat (Pause 5×3 @ 75% )
Build up to 75%, pause for 2 seconds in the hole each rep.
2: Metcon (AMRAP – Rounds and Reps)
10 KB Swings 72/53
10 Wall Balls 20/14