Friday 11DEC20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
Open gym only today.
DAILY MINDSET
“”The only person you are destined to become is the person you decide to be.”” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
Warm-up
1: Warm-up (No Measure)
Suggested timeline for today’s suggested WOD:
0-15: Warm Up
15-27: Strength Superset 1
27-39: Strength Superset 2
39-45: Cooldown
3 Rounds
30 Seconds Single Unders
30 Seconds Push-up to Down Dog
30 Seconds Banded Single Arm Rows (15 Seconds Each)
30 Seconds Jumping Air Squats
Strength
1: Metcon (Weight)
Complete a round every 2 minutes for 10 minutes (5 rounds total).
1a) 5 x Back Squats @ 60-75% of your 1RM
1b) 10L/10R Hammer Curls w/ DB
Post weight used for back squats.
2: Metcon (Weight)
Complete a round every 2 minutes for 10 minutes (5 rounds total).
2a) 5 x Deadlifts @ 60-75% of your 1RM
2b) 10L/10R Single Arm Push Presses w/ DB
Post weight used for deadlifts.