Wednesday, November 6
Politicians and diapers must be changed often, and for the same reason.
Mark Twain
Gym Announcements!
Gym t-shirts are up for anyone to purchase. Feel free to help yourself and venmo us $20/shirt @pisgahfitness.
Monday, November 11 - Veterans Day Hero WOD “Chad”
This will be our ONLY class that day. Community WOD. All are welcome.
Warm-up
Not for time:
3 minutes of easy jogging, biking or rowing
20 seconds of banded steps forward and backward
15 Abmat sit-ups
2 minutes of easy jogging, biking or rowing
20 seconds of banded steps forward and backward
15 hollow rocks
1 minute of easy jogging, biking or rowing
20 seconds of banded steps forward and backward
15 v-ups
(NTE 10:00)
Strength/Skill
For time:
100 V-ups
(scale to alternating single leg v-ups, medball sit-ups, sit-ups, hollow rocks)
(AFTER WOD, tackle this combo if any time remaining)
Superset:
Emphasize the rotation on these!
3x10/side
Single Arm Suitcase Carry
3x100ft/side
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 carries per side with a challenging weight, feel free to increase the distance.
Movement Demos
WOD
Death By Shuttle Run
With a continuously running clock perform:
Shuttle Run 10 m in the first 1 min
Shuttle Run 10 m + 10 m in the second 1 min
Shuttle Run 10 m + 20 m in the third 1 min
...
Continuing this for as long as you are able.
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling