Wednesday, December 3
"If I cannot do great things, I can do small things in a great way." —Martin Luther King, Jr.
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.
Warm-up (NTE 10’)
EMOM 9’, of:
Min.1: 40 seconds of biking, rowing or jogging (try to increase the pace every set)
Min.2: 10m of high knees + 10m of butt kicks (do it twice in the same minute)
Min.3: Rest
Min.4: 40 seconds of biking, rowing or jogging
Min.5: 10m of high knees + 10m of butt kicks (twice)
Min.6: Rest
Min.7: 40 seconds of biking, rowing or jogging
Min.8: 10m of high knees + 10m of butt kicks (twice)
Min.9: Rest
Strength/Skill
Superset:
Dumbbell Zottman Curl 12-12-12
Athlete Instructions
3x 8-12 reps
Movement Demos
L Sit Hold
3x :20-40
Accumulate 1-2 min.
WOD
For time:
50/35 Air Bike Calories
-- Rest 1:2 (work:rest) --
40/28 Air Bike Calories
-- Rest 1:2 (work:rest) --
30/21 Air Bike Calories
-- Rest 1:2 (work:rest) --
20/14 Air Bike Calories
-- Rest 1:2 (work:rest) --
10/7 Air Bike Calories
Athlete Instructions
1:1 to 1:2 work-to-rest interval
Goals
Super Fitness Robot time / rounds:
50/35 calories- 2:00 or less
40/28 calories- 1:30 or less
30/21 calories- 1:00 or less
20/14 calories- 40 secs or less
10/7 calories- 20 secs or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
50/35 calories- 4:15
40/28 calories- 3:20
30/21 calories- 2:30
20/14 calories- 1:40
10/7 calories- 50 secs
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.