Friday, January 19th 2018

Joey carrying a 200# bag at Wodapalooza 2018

WOD – “Lean In” 

Teams of 2
100 Cal assault
1k Sandbag carry
1k run
100 cal assault
For time

WOD Brief

Today’s WOD is an all out GO type of intensity! Hit the AAB in aggressive small chunks – 10/8 suggested calories, this is just go time. As soon as the bike is finished, the team may pickup the bag and begin the walk. This can be done in laps inside the building with the bag (end to end 32x) or outside 8x around the building. The run  outside, if safe, or on the TRUE FORM! The run can be split up in any fashion, but 100m efforts at 80% would be great.

Finally, back on the bike for a max out effort to finish the WOD. If you can breath and feel normal within 10 minutes of finishing this workout, you saved too much.

No regrets today – the bag will smash your diaphragm, so just accept it. Squeeze those internal obliques and pecs on the carry. No arching your back (your back has no part in this carry unless you involve it). Long arms, squeeze your arms out extended  and press against the bag (this will engage your pecs and the correct muscle structure for the carry). HAND the bag off to each other vs. dropping it and making your partner pick it up unnecessarily. Finally, when walking with the bag – walk “like a ninja”, meaning toes forward and they touch first on the walk.

 Box Brief
NBK team is back in Atlanta and grateful for all the support. Looking forward to sharing all the event details with everyone in person. Ask any and all of our athletes – Joey, Mitchell, Anna, Jasmin, and Meghan.
More updates coming at NBK and looking forward to your success!
Sponsor program – any new members’s you bring, 2nd month is 50% off for both of you! (As a Sponsor, you’ll work with the new member, train, and help them become better each day)
Nutrition Program is launching with RMR scan at NBK. If you haven’t signed up for the nutrition coaching, do so now while it is free!

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