Saturday, November 16
I always wanted to be somebody, but now I realize I should have been more specific.
Charity Event!
Tuesday night “Turkey Run!” 6:15 PM (A benefit for 12 Baskets Cafe and Asheville Poverty Initiative)
See the flyer and learn more HERE.
Warm-up
2-3 sets, not for time, of:
1 minute of easy rowing, biking or jogging
30 seconds of single-unders or jumping jacks
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5-7 pull-ups, ring rows, or low-ring muscle-ups
5-7 glute bridges
5-7 deadlifts, empty barbell
5-7 knee push-ups or regular push-ups
WOD
Individual:
For quality:
500 Jump Ropes
150 Push-ups
100 Deadlifts, 35% 1RM
50 Strict Chin-ups (pull-ups, kipping, bent over rows, ring rows, banded, jumping)
Athlete Instructions
Jump Ropes- any style.
Partner:
For quality:
750 Jump Ropes
200 Push-ups
1500 Deadlifts, 35% 1RM
75 Strict Chin-ups (pull-ups, kipping, bent over rows, ring rows, banded, jumping)
Athlete Instructions
Complete in teams of 2.
Only 1 person working at a time.
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.