October 19th, 2017

WOD – “Down Under”

5 Rounds
6 Hang Power Snatch (95/65) (115/80)
12 HSPU
18 Wall balls (20/14) (30/20)

WOD Brief

We will pre activate prior to the WOD focused on pistols and HSPU negative work to continue building our strength and technique in these positions. In the WOD, adjust to a movement that allows for you to keep the intensity while moving safely.

Scale HSPU to wall walk up x2-3 or hand release Push ups as these will develop your fitness aligned with our programming goals. Wall walks should begin in a plank facing away from the wall, and then move up to nose facing the wall (as close as possible with stacked shoulders), return back to the plank position – that is one rep.

Shoulders will fatigue here with the HSPU. To preserve your muscle stamina, use violent hip opening and get under the bar for the hang power snatch. The wall ball demand a big leg drive to keep saving those shoulders.

Box Brief
NBK has partnered with the Pediatric Brain Tumor Foundation for the betterment of kids.  We are fundraising and need your help to hit our $$$ goal. Please see how you can help, join us in raising money, and share the message.
Announcing the CFNBK bring a friend (kids program), grab a card from any Coach and the bearer of the card will receive a week of CFNBK for free (if new to CF, they can attend 4 on-ramp sessions), starting Sunday, October 15th.

**SAVE THE DATES** 
Wednesday, October 25th (5-7pm) – Halloween Costume Throwdown & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

Leave a Reply

Your email address will not be published.