Strength/Skill Development
Complete 3 sets of A1/2:
A1. Sumo deadlift @ 2111; 6-8
A2. Ring push-up @ 20×0; AMRAP -1
Rest 2 minutes
WOD
Complete 2 rounds of:
AMRAP in 3 minutes:
4 pull-ups
8 thrusters (50-60% of a multi-rep max NTE 75/55lbs)
In 3 minutes complete 2 minutes of rowing at conversation pace
AMRAP in 3 minutes:
Inverse burpee x 4
Wall ball x 8
In 3 minutes complete a 400m run (optional: add 25-50lb sandbag)
Goal: More reps per AMRAP second time through.
Post best SDL, total ring push-ups and total score of both AMRAPs in Rnd 1/Rnd 2 & thruster load. (12 possible points per round)
| Join us for the sixth annual Chamber Challenge 5k
Friday, June 1, 2012 at 4:30 p.m. |
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| The Chamber Challenge 5k encourages all employees to make healthier decisions. As this year’s race approaches, we encourage all area businesses to get their staff involved for a fun Friday afternoon dedicated to promoting wellness in our community.
In addition to encouraging fitness, the Chamber’s 5k is a proven team-building activity with team and individual registrants welcome. The course was designed so anyone can participate in the event, regardless of whether you choose to run, jog or walk. Individuals of all fitness levels are welcome on race day! Take advantage of free training runs every Wednesday through May 23.
Early bird registration before May 18th, registration is $100 for teams of four and $30 for individuals.
After May 19th, registration is $120 for teams and $35 for individuals. Registration is all online .
For more information, please contact the race director at828.232.2247 or at vsalomo@ashevillechamber.org.
Chamber Challenge Links
Building Community Through Business
Connect. Engage. Impact. Thrive. |
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Strength/Skill Development
A1. Weighted pull-up: 5, 5, 3, 3
A2. Back squat: 8-10 x 3 sets.
B. DB split squat @ 2011; 6-8/leg x 3. Rest 60s b/w legs
WOD
Complete 3 rounds of:
10 manmakers
400m run
for time.
Post best BS x 10, weighted pull up & overall time with DB weight.
Strength/Skill Development
A1. Shoulder press: 5, 5, 5, 3, 3, 3, 1
A2. DB row @ 20×1; 6-8 reps x 4 sets (following the first and second sets of 5s & 3s in the press.)
Rest 2 minutes (3 minutes for sets that do not include the DB row)
WOD
On a continuously running clock complete 3 rounds of:
60s row (cals)
60s box jump (NTE 24/20″)
60s slammer
60s toes to bar
60s rest
Post best press x 5/3/1 & total score for all three rounds.
Strength/Skill Development
A. DB Single leg Romanian deadlift @ 20×1; 6-8/leg x 4. Rest 10s b/w legs, 60-90s b/w sets.
B. KBS 1s hold overhead: 10-15 x 3. Rest 60s b/w sets.
WOD
Complete 4 rounds of:
8 Deadlifts (70-80% of a multi-rep max NTE 225/165lbs)
15 Hand-release push-ups
25 Double unders
for time.
Post best weights for RDL, KBS & overall time with DL load.
 Happy 10th Anniversary to Tina & Dan! Strength/Skill Development
A. DB Split squat @ 2011; 6-8/leg x 3. Rest 60s b/w legs
B. BB row @ 2011; 10-12 x 2 sets. Rest 2 min b/w sets.
WOD
In teams of 2 each person completes 7 rounds of the following:
8 DB/KB snatch (4/arm)
4 burpee box jumps (NTE 24/20″)
30m run x 2 (run out to 30m & back)
Only one person working at a time. When partner A returns from the run partner B may begin & partner A rests. Continue in this fashion until both partners have completed 7 rounds.
Strength/Skill Development
A1. Romanian deadlift @ 2011; 4-6 x 4 sets.
A2. Ring dip @ 30×1; 5-6 x 3 sets. Add weight as able to the full dip or for weighted eccentric training.
WOD
Run 400m
AMRAP in 4 minutes of:
pull-up x 5
wall ball x 10
Run 400m
AMRAP in 4 minutes of:
hand-release pushup x 7
row 150m
Run 400m
AMRAP in 4 minutes of:
Slammer x 10
walking lunge x 20 (10/leg)
Run 400m
Subtract 12 minutes from your overall time.
Post best RDL & ring dip load/reps, AMRAP score for each couplet and overall time MINUS the 12 minutes of AMRAP (mile time).
Congrats to Beth & her nephew, Scott, who both completed their first half marathon this past weekend! Scott dropped 50lbs in preparation for the race!
Strength/Skill Development
A1. Back squat: 6, 4, 2, 6, 4, 2
A2. Bent arm hang: Accumulate 40-50% of your max x 5 sets.
B. DB alternating forward lunge @ 2011; 8-10/leg x 2. Rest 90s b/w sets.
WOD
Complete 4 rounds of:
5 squat clean thrusters (70-80% of a thruster multi-rep max NTE 135/95lbs)
200m run
for time.
Post best BS x 2, overall time and thruster load.
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