WOD - Class Programming
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.
Monday, December 1
"We have two lives, and the second one begins when we realize we only have one." -
Confucius
Announcements
Back to normal schedule this week. Let’s get it!
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 this Tuesday. 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’)
3 Rounds, not for time, of:
1 minute of jogging, biking or rowing
20 seconds of lateral banded steps
5 hip & back extensions
10 sit-ups or hollow rocks
30 seconds of foam rolling your lats or passive bar hang (the goal is to feel a nice stretch in your lats)
5 front squats with two seconds pause in the bottom position
Strength/Skill
Spend 15-20 min working up to a heavy Bench Press 1RM.
WOD
For time:
Run, 400 m
36 GHD Sit-ups (V-Ups)
12 Front Squats, 185/135 lbs (or 60% 1RM)
24 GHD Sit-ups
8 Front Squats, 185/135 lbs
12 GHD Sit-ups
4 Front Squats, 185/135 lbs
Run, 400 m
Athlete Instructions
Other Equipment Conversions
Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower,
Goals
Super Fitness Robot time / rounds:
12:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
18:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Stretch, Leg
Hold 1-2 minutes per side.
Sunday, November 30
“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying ‘I will try again tomorrow’.”
― Mary Anne Radmacher
Announcements
Back to normal schedule this week. Let’s get it!
Asheville Poverty Initiative will host a “Community Celebration” on Thurs., Dec. 4 at One World West on Haywood Road. Music, art, raffle, food, etc. We’d love to have you! More details HERE.
We’re replacing the lighting inside the building this Tuesday. 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.
“Rebuild” Day!
Warm-up (NTE 10’)
3 Sets
20 Bodyweight Hip Thrust + 10sec Single Leg Hip Thrust Isometric Hold at Top/leg
-rest 30sec-
10 Good Mornings
-rest 30sec-
30sec Hollow Body Hold
-rest as needed before next set-
Strength/Skill
A1) Deficit Landmine Single Leg RDL: 3010;
8-10/leg; rest 60sec x 3 Sets
A2) Suitcase Long Step Walking Lunge: 30X0;
14-16 Steps; rest 60sec x 3 Sets
A3) Half Kneeling Barbell Press: 20X2; 4-5reps/
knee; rest 60sec x 3 Sets
WOD
Every 5mins x 4 sets:
30sec Side Plank
18/15 Cal Row
12 Kettlebell Swings (Russian) 70/53lbs
6 Burpee Box Jumps 24/20"
30sec Side Plank (opposite side)
*Switch sides that you begin with on the side
plank each round.
*Same Pace Every Set
Friday, November 27
“Forgive yourself for your faults and your mistakes and move on.”
― Les Brown
Announcements
We’ll have one class on Friday, November 28, at 9:30 am, and then return to the regular schedule. Open gym is always available!
If you need a door code to access the space, please text or call Ben at 828-338-9718.
Asheville Poverty Initiative will host a “Community Celebration” on Thurs., Dec. 4 at One World West on Haywood Road. Music, art, raffle, food, etc. We’d love to have you! More details HERE.
WOD
AMRAP 5
20 Abmat Situps
40 Double Unders (80 Singles)
Rest 2 min
AMRAP 5
10 Wallball (20/14)
10 Push-Ups
10 Cal Bike
Rest 2 min
AMRAP 5
200m Run
10 Overhead Squat (95/65)
Rest 2 min
AMRAP 3
Alternating Single Arm Devils Press 50/35
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Thursday, November 26
"This food is the gift of the whole universe—the earth, the sky, and much hard work. May we live in a way that makes us worthy to receive it."
― Thich Nhat Hanh
Announcements
We’ll be closed on Thanksgiving Day, no classes. We’ll have one class on Friday, November 28, and then return to the regular schedule. Open gym is always available!
If you need a door code to access the space, please text or call Ben at 828-338-9718.
Wednesday, November 26
“No one escapes pain, fear, and suffering. Yet from pain can come wisdom, from fear can come courage, from suffering can come strength – if we have the virtue of resilience.”
― Eric Greitens, Resilience
Announcements
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of biking, jogging or rowing
20 seconds of banded steps forward and backward
10 steps of lunges
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 pull-ups, ring rows, or low-ring muscle-ups
3 inchworm push-ups (see video below)
3 down-ups
3 burpees
Strength/Skill
Back Squat 1x10
Athlete Instructions
Work up to a heavy set of 10.
Movement Demos
Barbell Bent Over Row 12-12-12-12
Athlete Instructions
3-4x 8-12 reps
Movement Demos
WOD
6 rounds for time of:
4 Bar Muscle-ups (or 12 Pull-Ups)
8 Burpee Box Jump Overs, 24/20 in
12 Dumbbell Front Rack Lunges, 50/35 lbs
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
12:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
20:00
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Tuesday, November 25
“We all have battles to fight. And it’s often in those battles that we are most alive: it’s on the frontlines of our lives that we earn wisdom, create joy, forge friendships, discover happiness, find love, and do purposeful work.”
― Eric Greitens, Resilience
Announcements
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
Warm-up (NTE 10’)
Not for time:
3 minutes of rowing, biking or jogging (roughly 60% effort)
10 m high knees
10 m butt kicks
8 hip & back extensions
2 minutes of rowing, biking or jogging (roughly 70% effort)
10 m high knees
10 m butt kicks
8 hip & back extensions
1 minute of rowing, biking or jogging (roughly 80% effort)
10 m high knees
10 m butt kicks
8 hip & back extensions
Strength/Skill
After WOD:
For quality, Superset
4 RFQ
Tempo Dumbbell Deadlift x 12
Use the heaviest weight you can for each set.
Athlete Instructions
Tempo 10.1.10.1
Eccentric: 10 seconds
Pause in the bottom: 1 second
Concentric: 10 seconds
Pause at the top: 1 second
Movement Demos
Bar Hang x :45
Athlete Instructions
Accumulate 2-3 mins
Movement Demos
WOD
Death By Row Calorie
With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
...
Continuing this for as long as you are able.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- completing the round of 20 or more
Women- completing the round of 15 or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- completing the round of 15 or more
Women- completing the round of 12 or more
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Glute Stretch
Hold 1-2 minutes per side.
Monday, November 24
“As much as talent counts, effort counts twice.”
― Angela Duckworth
Announcements
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of jumping jacks or jump rope
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 hanging knee raises or sit-ups
5 shoulder presses
Strength/Skill
3 RFQ
Russian Twist x 25-30
DB Push Press x 12
WOD
5 rounds for max reps of:
10 Shoulder Press, pick load
10 Knees-to-elbows
50 Double Unders
max rep Shuttle Runs, 10 m, 1 min
Rest 3 mins
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
10m Shuttle Runs- 16 or more per minute (160m)
More Likely time / rounds: (consider scaling if this seems unrealistic)
10m Shuttle Runs- 10 or more per minute (100m)
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes
Sunday, November 23
“Rock bottom became the solid foundation in which I rebuilt my life.”
― J.K. Rowling
Announcements
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
“Rebuild” day!
Warm-up (NTE 10’)
3 Sets
Tall Plank Theraband Lateral Walk 20'/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm
Light Slow
Scapular Ring Rows x 10 (pause 1sec at top)
Strength/Skill
A1) Farmers Press: 20X1; 8-10/arm; rest 75sec
x 3 Sets
A2) Decline Narrow Grip Bench Press: 2020;
10-12reps; rest 75sec x 3 Sets
A3) Alternating Dumbbell Curls: 30X1; 8-10/
arm; rest 75sec x 3 Sets
WOD
3 Sets
10 Renegade Rows 50/35lbs
Row 300/275m @ 90% effort
rest walk 2-3mins between sets
After WOD, if time:
3 Sets
10-12 DB Upright Row @ 2121
10-12 Ring Body Saw @ 3010
10-12 Lying DB Tricep Extensions @ 30X1
-rest as needed between sets-
Saturday, November 22
“My barn having burned down, I can now see the moon.”
― Mizuta Masahide
Announcements
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of lateral banded steps
8 air squats
8 box step-ups and step-downs, you choose the height
6 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
6 band pull-aparts
6 scap pull-ups
6 kip swings
6 pull-ups, ring rows, or low-ring muscle-ups
6 barbell thrusters or 6 wall ball shots
WOD
For time:
Run, 400 m
20 Back Squats, 205/145 lbs
Run, 400 m
20 Strict Chin-ups
Run, 400 m
40 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
Run, 400 m
20 Strict Chin-ups
Run, 400 m
60 Wall Balls, 20/14 lbs
Run, 400 m
Athlete Instructions
Other Equipment Conversions
Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
25:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
35:00 or less
Athlete Instructions
For time, or not.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Calves & Foam Rolling
Friday, November 21
“If your heart is broken, make art with the pieces.”
― Shane Koyczan
Announcements
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
15/12 cals Air bike (or same calories on the rower or 200m run)
7 hip & back extensions
4 deadlifts, starting from mid-shin
4 hang power cleans, starting from just above the knees
4 front squats
4 shoulder presses
4 clean & jerks, starting from mid-shin
Strength/Skill
20 min to find
Clean and Jerk 1RM for today.
WOD
For time:
15 Clean & Jerks, 135/95 lbs
30/20 Air Bike Calories
15 Clean & Jerks, 135/95 lbs
Athlete Instructions
Calorie Conversions
Concept 2 Rower 1.2x (36 cal)
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Thursday, November 20
“The human capacity for burden is like bamboo- far more flexible than you’d ever believe at first glance.” ― Jodi Picoult, My Sister’s Keeper
Announcements
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
“Rebuild” day!
Warm-up (NTE 10’)
3 Sets
5 Dumbbell RDL 3030
5 Single Arm Cuban Press/arm slow
15sec Row Acceleration (increase pace every 5sec)
rest as needed
Strength/Skill
A1) Segmented Snatch Grip Deadlift - 3 Pauses:
3131; 6-8reps; rest 75sec x 3 (use lifting straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 75sec
x 3 sets
B1) Cyclist Front Squat: 31X0; 8-10 reps; rest
75sec x 3 Sets
B2) Chainsaw Row: 20X2; 8-10/arm; rest
75sec x 3 Sets
WOD
5min AMRAP: 1-2-3-4-5-6....
DB Bench Press 65/45lbs
*5 Cal Row between each set
rest 2mins
5min AMRAP: 1-2-3-4-5-6....
Wall Walks (or x5 Elbow to Tall Plank)
*20 Double Unders between each set
rest 2mins
5min AMRAP: 1-2-3-4-5-6....
Strict Toes to Bar (Scale to Knee Raise or V-Up)
*5 Cal Assault Bike between each set
Wednesday, November 19
“Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself-and be lenient to everybody else.”
― Henry Ward Beecher
Announcements
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, jogging or biking
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 pull-ups, ring rows, or low-ring muscle-ups
10 sit-ups or hollow rocks
Strength/Skill
4 rounds for quality of:
12 Ring Rows
R Side Plank, 40 secs
4 Shuttle Runs, 50 m
L Side Plank, 40 secs
WOD
3 rounds for time of:
Farmer Carry, 50/35 lbs, 50 m
Row, 500 m
Athlete Instructions
Other Equipment Conversions
Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower,
Replace each 500 m of rowing with 400m of running, 1200m on the Echo Bike
Goals
Super Fitness Robot time / rounds:
8:45 or less (Men); 10:00 or less (Women)
More Likely time / rounds: (consider scaling if this seems unrealistic)
11:45 or less (Men); 14:00 or less (Women)
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Tuesday, November 18
“The oak fought the wind and was broken, the willow bent when it must and survived.”
― Robert Jordan, The Fires of Heaven
Announcements
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
Warm-up (NTE 10’)
3 minutes of easy jogging, biking or rowing
7 deadlifts, starting from mid-shin
5 inchworm push-ups
2 minutes of easy jogging, biking or rowing
7 hang muscle cleans, starting from just above the knees
5 down-ups
1 minute of easy jogging, biking or rowing
7 hang power cleans, starting from just above the knees
5 burpees
Strength/Skill
After WOD:
3 RFQ:
1x [ 12 Dumbbell Lateral Raises + 12 Dumbbell Front Raises + 12 Dumbbell Bent Over Raises ]
Then:
75 Russian KB Swings for time (or not, try to get these done in as few sets as possible. Challenge your grip stamina!!)
WOD
3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
5:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
7:00
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.
Monday, November 17
“Enthusiasm is common. Endurance is rare.” ― Angela Duckworth
Announcements
We will NOT have a 12pm class Monday, the 17th. Meg and Ben both have commitments that we can’t shift. We’re working on adding a new coach that has 12pm availability! Hopefully, more to come on that. Regular 12pm schedule resumes Wednesday. Noon athletes, come hit up an AM or afternoon class!
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
1 x Snatch warm-up with empty bar (45/35)
Strength/Skill
Overhead Squat 5-5-5-3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Starting at 70-75% and increasing the load.
More Likely time / rounds: (consider scaling if this seems unrealistic)
Starting at 50-55% and increasing the load.
Movement Demos
WOD
“Isabel”
For time:
30 Snatches, 135/95 lbs
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Sunday, November 16
"You can accomplish by kindness what you cannot by force." - Publilius Syrus
Warm-up (NTE 10’)
3 Sets
20 Frog Pump + 20sec Isometric Contraction at
top of last rep
-rest 30sec-
8-10 Goblet Curtsy Step Down/leg (box height
below knee)
-rest as needed-
Strength/Skill
A1) Frog Stance Deadlift: 31X1; 10-12reps;
A2) KB Rack Deficit Split Squat: 2110; 8-10/leg;
B1) GHD Hip Extension: 3021; 8-10reps;
(sub bodyweight good mornings or supermans here)
B2) Goblet Cossack Squat : 30X0; 16-20reps
alternating legs;
WOD
Every 10mins x 2 sets:
50 Double Unders
500m Assault Bike
40 Air Squats
20 Alt DB Power Snatch 50/35lbs
10 Burpee Box Jump Over 24/20"
Same Pace Every Set
Saturday, November 15
"Kindness can become its own motive. We are made kind by being kind." - Eric Hoffer
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
20 seconds of jumping jacks or jump rope
8 box step-ups and step-downs, you choose the height
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 pull-ups or ring rows
5 knee push-ups or jumping ring dips
Strength/Skill
7 rounds for max reps of:
3 Weighted Strict Pull-ups, pick load
max rep Strict Dips
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Strict Dips- 12 reps or more per set
More Likely time / rounds: (consider scaling if this seems unrealistic)
Strict Dips- 8 reps or more per set
Movement Demos
WOD
3 rounds for time of:
25 Kettlebell Swings, 53/35 lbs
20 Hollow Rocks
15 Box Jumps, 24/20 in
Athlete Instructions
Super Fitness Robot time / rounds:
7:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:30 or less
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Friday, November 14
Kindness is the language which the deaf can hear and the blind can see. - Mark Twain
Warm-up (NTE 10’)
2 minutes of jogging, biking
-then-
3 Rounds, not for time, of:
30 seconds of banded marching
7 hip & back extensions
20 seconds of foam rolling your lats or 20 seconds of bar hang (the goal is to feel a nice stretch in your lats)
8 air squats, squat therapy style (see video below)
6 steps of walking lunges with the barbell overhead in press width grip (if possible)
5 front squats, empty barbell (3 seconds up, 3 seconds down)
Strength/Skill
Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
75% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% 1RM or higher
Movement Demos
WOD
As many reps as possible in 3 mins of:
Burpee
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Thursday, November 13
“A kind gesture can reach a wound that only compassion can heal." - Steve Maraboli
“Rebuild” Day!
Warm-up (NTE 10’)
2-3 Sets
5 Single Arm Turkish Sit Ups R
1 Turkish Get Up R
50' Single Arm KB Overhead Carry R
5 Single Arm Turkish Sit Ups L
1 Turkish Get Up L
50' Single Arm KB Overhead Carry L
3-5 Strict Pull ups
rest as needed between sets
Strength/Skill
A1) Incline Close Grip Bench Press: 31X0;
10-12reps;
A2) Single Arm DB Tripod Row: 20X2; 8-10/arm;
B1) Single Arm Dumbbell Bench Press: 31X0;
8-10/arm;
B2) Lean Away Strict Ring Pull Up: 40X0; 8-10 reps
WOD
4 RFQ:
30sec KB Farmers Walk 70/53
10 Alternating KB Gorilla Rows 70/53
10 Hand Release Push Ups
Wednesday, November 12
"Kind words can be short and easy to speak, but their echoes are truly endless." - Mother Teresa
Warm-up (NTE 10’)
3 minutes of easy jogging, biking or rowing
-then-
2-3 Rounds, not for time, of:
5-7 hip & back extensions
3-5 deadlifts
3-5 hang muscle cleans
3-5 hang power cleans, 2 secs pause in the receiving position
3-5 shoulder presses
3-5 push presses
3-5 push jerks, 2 secs pause in the receiving position
Strength/Skill
After WOD, Superset:
3 RFQ:
Arnold Press x 12
Deficit Deadlift x 12 (light!)
Plank Hold x 1:00
WOD
“DT”
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
Men- 9:14 or less
Women- 8:25 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
14:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.