Tuesday, December 2
"Someone is sitting in the shade today because someone planted a tree a long time ago."
- Warren Buffett
Announcements
Asheville Poverty Initiative will host a “Community Celebration” on Thurs., Dec. 4 at One World West on Haywood Road. Music, art, raffle, food, etc. Bring it! More details HERE.
We’re replacing the lighting inside the building TODAY. This will happen mostly in the morning and into early afternoon. The gym will be available for Open Gym, please just give our lighting professionals PLENTY of space for their safety, and yours.
Warm-up (NTE 10’)
2-4 minutes of easy rowing, biking or jogging
-then-
2-3 sets, not for time, of:
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 strict pull-ups or ring rows
5-7 knee push-ups or regular push-ups
10 seconds holding the top position of the ring dip (feel free to use two bars or a bench instead)
10 seconds holding the bottom position of the ring dip (feel free to use two bars or a bench instead)
Strength/Skill
As many reps as possible in 10 mins of:
1 Strict Pull-up (Ring Row)
1 Strict Dip
2 Strict Pull-ups
2 Strict Dips
3 Strict Pull-ups
3 Strict Dips
...
Continue adding 1 rep each round to each movement until time expires.
Athlete Instructions
Ideally, Pull-ups & Dips would be strict & unbroken.
Rest 10 mins or less before B...
Goals
Super Fitness Robot time / rounds:
Part A - completing the round of 9 reps or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part A - completing the round of 6 reps or more
Movement Demos
WOD
Death By Burpee
With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
...
Continuing this for as long as you are able.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Part B - completing the round of 18 burpees or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part B - completing the round of 12 burpees or more
Movement Demos
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Bar hang for lats & chest
Hold 1-2 minutes.