Monday, November 18
Have you ever noticed that anybody driving slower than you is an idiot, and anyone going faster than you is a maniac?
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.
Strength/Skill
(AFTER WOD)
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Movement Demos
Each for distance:
Air Bike, 3x 30 secs
Rest 2 mins between efforts.
WOD
2 rounds for time of:
Row, 750 m
50 Sit-ups
3 Rope Climbs, 15 ft (bring your long socks!)
Athlete Instructions
Other Equipment Conversions: Replace each 750 m of rowing with 600m of running, 1800m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
Men- 13:30 or less
Women- 15:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 19:00
Women- 21:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.