Tuesday, June 12th 2018

WOD “Brute”

Brute Run 200m*
27 Deadlift (BW)
Brute Run 200m*
27 Pull up (RX+ 9 Bar Muscle ups)
Brute Run 200m*
21 Deadlift
Brute Run 200m*
21 Pull up (RX+ 7 Bar Muscle ups)
Brute Run 200m*
15 Deadlift
Brute Run 200m*
15 Pull up (RX+ 5 Bar Muscle ups)
Brute Run 200m*
9 Deadlift
Brute Run 200m*
9 pull up (RX+ 3 Bar Muscle ups)

1.5 Laps around the building, done with Brute Force Sandbag

WOD Brief

We will work up to a the WOD weight for today in our prep and practice our positions on the rig – pull-ups or bar muscle ups today. Work on the pull-ups / bar muscle ups between dead lift sets as you build up.

The WOD has only 3 movements – a deadlift, a run, and a pull-up/bmu. You will complete a 1.5 lap run around NBK after every movement today. Brute force bags will be set outside and just go for a heavy bag (you can secure this on a shoulder or behind your neck in the WOD.

If you just got your bar muscle ups – hit a couple each round! Then do the rest as pull-ups. Aim to keep moving. The dead lifts are body weight (scales in the changing room), so set to your weight. If the weight is to great, simply scale down. You should be able to complete at least 15 reps in the first round unbroken as a good rule of thumb.

The idea of combing the gymnastics and dead lift is tension – you need tension in both positions to accomplish the tasks. The run will also demand that attention, but in another way.

Have fun and let’s go!

Box Brief

Huge thanks to all the athletes who joined in on the member get togethers this weekend. Great to spend time together in the gym and outside of NBK enjoying the Historic Roswell area.

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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