Wednesday, November 20
To pay attention, this is our endless and proper work.
Thanksgiving Volunteer Opportunity:
If you’re interested in doing something outside and active on Thanksgiving morning, the non-profit I serve, Asheville Poverty Initiative, is the partner non-profit of the South Asheville Turkey Trot event. We get $100 donated to the event for each of the first 5 volunteers we provide, and race registrants are linked to a donation page to support our work.
If you’re interested in volunteering, you’ll be asked to do normal race-morning tasks such as: greet runners at check-in, direct runners on the course, hand out water at aid stations, hand out medals or shirts upon finishing, etc.
Hours are 7am-approx. 11am on Thanksgiving morning, Thursday, 11/28. Race starts at Biltmore Park in South Asheville. If interested, please contact shelly@ashevillepovertyinitiative.org. Thanks!
Thanksgiving Schedule:
Th: 11/28 (Closed)
F 11/29 and Sa 11/30: 1 9:30am Community WOD class
Warm-up
2x of:
1 minute of easy jogging, biking or rowing
8 squat jumps
8 good mornings
10 m high knees
10 m butt kicks
1 x Burgener warm-up with empty bar (45/35)
1 minute of easy jogging, biking or rowing
Strength/Skill
Single Leg Dumbbell Deadlift 12-12-12-12
Movement Demos
Snatch Skill/Warm-Up: 5-10 min
WOD
10 rounds for quality of:
2 Power Snatches, 70% 1RM
Run, 200 m
Athlete Instructions
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike.
Goals
Super Fitness Robot time / rounds:
If going for time- 16:00
Focus can be on: no misses and solid receiving position in the power snatches.
More Likely time / rounds: (consider scaling if this seems unrealistic)
If going for time- 22:00
Focus can be on: no misses and solid receiving position in the power snatches.
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.