Friday “Cannonball” 08DEC20

January 8, 2021Uncategorized

Beast River Fitness – WOD

Open Gym Sessions Only Today

DAILY MINDSET
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after… knowledge in action.

Warm-up

1: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-12: Warm Up

12-20: Mobility

20-45: Metcon

Row /Run/Bike Warmup

3 Minutes Easy

30 Seconds Each

Box Step-ups

Slow Air Squats

Lateral Box Step-ups (30 Seconds Each)

Slow Air Squats

Box Jump (Step Down)

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Barbell Ankle Stretch: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side
https://www.youtube.com/watch?v=VSqAZzdB-UA

https://www.youtube.com/watch?v=zKB6E1LXnWs

Metcon

1: Metcon (Time)

“Cannonball”

5 Rounds For Time:

21/15 Calorie Row

15 Box Jump Overs (24″/20″)

7 Squat Cleans (155/105)