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Beast River Fitness – WOD
DAILY MINDSET
“Seek not good from without; seek it within yourselves, or you will never find it.” -Epictetus
When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.
A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.
When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.
Responsibility is a weapon. And it only comes from within.
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested WOD:
0-12: Warm Up
12-27: Strength
27-40: Metcpm
40-45: Cooldown
Warm-up:
Platform Drills, done in place:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Strength
1: Push Press (5×3 – moderate weight across)
Split Jerk for advanced athletes
Metcon
2: Metcon (Time)
For Time:
100 Double Unders
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
25 Left Overhead Walking Lunges w/ DB (50/35)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
25 Right Overhead Walking Lunges w/ DB (50/35)
100 Double Unders
