WOD – Wednesday September 5th 2018

WOD Prep

Build to heavy DL weight for WOD

WOD – “Sunken ship

Row 1500m
20 deadlifts 225/155
40 abmsu

Row 1k
2 rounds
10 deadlifts 255/175
20 abmsu

Row 500m
5 rounds
4 deadlifts 275/185
8 abmsu

WOD Brief

Today is simple. We will work on activating our muscles, getting warm, move in through great positions for the deadlift and then setup for today’s training. The workout is comprised of three parts. There is no rest between each grouping. The intent is that we will begin with a moderately heavy weight and in each block, increase the weight of the deadlift.

The finish weight should be something you can do doubles to singles on – it’ll be hard, that is OK.

The WOD will flow like this …

One big row for 1,500 meters. Then 20 deadlifts and 40 ab mat situps. These deadlifts should be something you can handle in 2-3 max sets. From here we will move straight into the next row.

Now we row only a 1,000m to get started. We then complete 2 rounds of a heavier deadlift and 20 abmat situps. Heavier means small sets, but lets keep an eye on that rest and then smash those situps in a furry.

Again … we’ll wrap these up and move to the final block of work.

Row 500m, and then complete 5 rounds of the heaviest deadlifts and a small handful of situps. The goal here is just consistent. We want to try and maintain a good heart rate, nice strong breathing, and excellent technique.

If you wear a belt, keep an eye on it during the situps .. it could get a bit uncomfortable ;).

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. was a blast and a great crowd. Special event t-shirts are on sale and will be ready Monday for pick-up. If you wish to donate, please do.

Please donate to help us build a hospital in Rwanda – here is the link

September 15th 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.

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