Skill Strength
Handstands
WOD
1 round
Run 800m
30 KBS 53/35
90 DU
2 rounds
Run 400m
20KBS
60 DU
3 rounds
Run 200m
10 KBS
30 DU
WOD Brief
Phew, we made it and crushed Wednesday! Congrats what a burner. Today we get to spend time and work some skill endurance – specifically deep work on the handstand. Mobilize and warm-up those joints as you need, but stay attentive. We have a full day of training! Our rotations today should be done with a strict attention on position. Each station today will both identify areas to improve and strengthen / correct.
The WOD is designed to pickup speed as you go through it. We will do one round of the 800m run (trueforms are lovely this time of year) then 30 kettlebell swings and 90 doubleunders. We then will move directly (no rest between these sets) to a 2 rounds of 400m run 20 kbs and 60 DU (we will do this 2x), and finally move to a 3 rounder.
If your joints need it, row but go with a 1k for first part; then 500m (instead of 400m run), and then finally a 250m.
Goal should be unbroken or huge sets! Let’s move quick and go go.
Box Brief
Please donate to help us build a hospital in Rwanda – here is the link
September 8th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.
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.