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Beast River Fitness – WOD
Open Gym + Track Workout
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
Are we trying to do too much?
We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.
To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to not do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.
1: Metcon (Time)
Rest 5 minutes.
Run each 800m in a group of 2-3 others, SPACED OUT.
Post slowest time to WODIFY.
-TRACK 🏃🏾♀️(East River Park – Track)
– Wristwatch ⌚
2: Metcon (No Measure)
4 x 2:00 Rounds:
10 HR Pushups
10 Jumping Alternating Lunges
0: Metcon (No Measure)
0-15: Warm Up
1 Minute Easy Bike or Inchworm Push Ups
30 Seconds Glute Bridges
30 Seconds Hollow Hold
45 Seconds Moderate Bike
30 Seconds Single Leg Glute Bridge (Right)
30 Seconds Single Leg Glute Bridge (Left)
30 Seconds Faster Bike
30 Seconds Arch Hold
30 Seconds Push-up to Down Dog
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
1: Metcon (Time)
5 Rounds For Time:
15/10 Calorie Assault Bike or 10 Burpees
10 Chest to Bar Pull-ups
10 Power Cleans (95/65)
10 Push Jerks (95/65)