Wednesday 23DEC2020
Announcements
Additional Programming Resources:
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https://beastriver.com/covid
Beast River Fitness – WOD
Open Gym Only
DAILY MINDSET
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle
There are habits we can see, and habits we cannot.
There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?
What’s more challenging, is to look further inward. And seek out the invisible habits. To reflect on the way we think.
When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?
If our thoughts become actions, this must be where we start.
Warm-up
0: Metcon (No Measure)
Suggested timeline for today’s suggested WOD:
0-15: Warm Up
15-30: Barbell
30-45: Metcon
30 Seconds Each
Box Step-ups (Lower)
Knuckle Drags
Active Samson
Active Spidermans
Push-up to Down Dog
Box Step-ups (Higher)
30 Seconds Each
Single Dumbbell Romanian Deadlifts
Single Dumbbell Russian Swings
Single Dumbell Strict Press
All Right, Then All Left
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
1: Deadlift (5×3 Moderate to Heavy)
Metcon
2: Metcon (Time)
5 Rounds For Time
20 DB Snatches 50/35
50 Double Unders