Strength Endurance
Deadlift & Max Height
WOD – “Big Bad Bells”
Partner WOD:
100 Double KB Deadlift (70/53)
100 Cal Row*
100 KB Swing
100 cal ski *
For time
*KB’s off the ground during work
WOD Brief
Deadlift plus jumping today for our strength endurance. Today will provide a nice combo of explosive power combined with big weights. U
PARTNER training today!! We will begin with a double kettlebell deadlift – something heavy and switch off back and forth as we need with our partner. Focus on hinging and many find closer feet together are better for KB work here. This will keep from Krushing those toes 😉
We then go into a 100 calorie fast row while your partner keeps the kettlebells off the ground. Please accumulate calories only when the KB are off the ground. A hang is fine with the KBs
We then complete 100 KB swings. Russian swings today with the heavy bells (these are SINGLE KB swings .. if you scale to a lower weight, American swings would be nice).
Finally a 100 cal sprint to the finish – these are very potent, so go hard and get through it. KBs again are off the ground in a hang position.
All repetitions are shared
Box Brief
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!
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.