Class schedule normal all day + NBK and Do Good Health will have a tent at the Antique Lot to share stories and information about the hospital in Rwanda, please come by between 5-9pm!
Skill
Double Under Sesh
WOD – “Staccato”
5 min AMRAP
50 DU
15 Deadlifts (275/185)
12 BBJO (24/20)
3 min rest
5 min AMRAP
50 DU
15 Deadlift (225/155)
12 BBJO
3 min rest
5 min AMRAP
50 DU
15 Deadlift (185/135)
12 BBJO
WOD Brief
We begin with some double under work. If you don’t have them, we’ll break the movement down and get closer. If you have them, find areas to improve – tighter feet; more relaxed upright positions; better cadence, etc …
The WOD has us moving for 5 minute bouts. The idea here is we will gain rounds as the barbell decreases in weight each round. We’ll recover with 3 minutes and hit the same movements and reps each time. The goal here is clean double unders to our heavy bars (one bar per athlete), and then to the burpee box jump OVER. No need to open hips on top of box, but two foot back and up standards.
Adjust the workout by finding a jump rope set that takes no more than 30-40 seconds. The deadlifts in the beginning will be a struggle, but the weight should be something you can get through in max 2 minutes on the first round, this will leave you enough time to get back to the bar in round 2.
Round 2 and 3 should be much more reasonable = bigger sets on the deadlift. So that you end on a bar that is max 2 sets at a time… maybe three 😉
Scale and adjust the weight as you need.
Box Brief
ALIVE in ROSWELL – is this Thursday. We’ll have a tent and be highlighting our support for Rwanda. Please make plans to enjoy one of Historic Roswell’s fun events, that begins around 5:30pm
Build a hospital in Rwanda – Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!
Coalition Food and Beverage is OPEN!!! Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta!
Let’s get on the water and ROW together – check our group for a poll. We’ll be putting a group together to “real live” row!
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.