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https://beastriver.com/covid
Beast River Fitness – WOD
Open Gym Only Today
DAILY MINDSET
Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.
The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.
The great thing about Epigenetics is that we’re all born with it.
Forget what you were born with. And focus about what you can become.
Warm-up
0: Warm-up (No Measure)
Suggested Warm Up:
0-10: Warm Up
20-30: Metcon
30-45: After Party
Warm Up:
2 minutes bike/run/row
30 Seconds Each
Single Unders
Lateral Squats
Single Unders
Wall Squats
Single Unders
Air Squats (Hands Overhead)
Metcon
1: Metcon (Time)
On the 4:00 x 5 Rounds:
50 Double Unders
10 Double Dumbbell Front Squats
20×16′ Double Dumbbell Farmer’s Carry
(16′ equals platform length)
Post slowest time to WODIFY
2: Metcon (No Measure)
AFTER PARTY
Gymnastics Conditioning
On the 5:00 x 3 Sets:
40% Max Ring Muscle-ups
50′ Single Dumbbell Overhead Walking Lunge (Left)
30% Max Ring Muscle-ups
50′ Single Dumbbell Overhead Walking Lunge (Right)
20% Max Ring Muscle-ups
