Thursday 07JAN21

January 7, 2021Uncategorized

Beast River Fitness – WOD

TRACK WOD and Open Gym Today

DAILY MINDSET
“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.

Metcon

0: Metcon (Time)

TRACK WOD:

Every 4 minutes for 24 minutes. (6 rounds)

20 HR Pushups

20 Alternating Jumping Lunges

200m Sprint

-Post slowest round to WODIFY

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-20: Mobility

20-45: WOD

30 Seconds Each

With Light Kettlebell:

Easy Bike/Row

Down Dog

Glute Bridges

Bodyweight Good Mornings

Moderate Bike/Row

Push-up to Down Dog

Single Leg Glute Bridges (Each Side) Video

Slow Kettlebell Deadlifts

Faster Bike/Row

Shoulder Taps

Glute Bridge Walkouts

Russian Kettlebell Swings

MOBILITY

Turn-Back Stretch on Wall: 45 Seconds Each Side

Overhead Stretch on Wall: 45 Seconds
https://youtu.be/7tRAVdljSqA

https://youtu.be/r5EAYPqCd_E

Metcon

1: Metcon (Time)

“Handle With Care”

On the 5:00 x 6 Rounds:

1,000/800 Meter Bike OR 1k Row

21 Hand Release Push-ups

12 Kettlebell Swings (70/53)