Tuesday October 8, 2013

CF864 Strength and Conditioning

And let us not grow weary of doing good, for in due season we will reap, if we do not give up. 
-Galatians 6:9

“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”
-Randy Pausch

Today's WOD's - Start Promptly at: 
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Skill Work - Goat Work (pick one and spend 5 minutes)

a.) Warm-up - Mobility work / Skill Work / Goat Work

b.) Buy In (starts at the time above)

c.) WOD - "2 Man Teams"

Complete for time in the following order:

300 Kettlebell Swings (24kg.16kg.)
Partner a.) as many swings as possible
Partner b.) holds plate locked out OH (45/25)
You can switch at any time. If plate comes down from overhead you must stop Kbell swings until plate is locked out again.

200 K2E 
Partner a.) as many K2E as possible
Partner b.) Plank Hold
You can switch at any time. If partner b drops plank (if knees hit floor) you must stop K2E until plank is locked out again.
Plank must be held tight and flat. No sagging / No bridging (butt up in air) and palms must be forward.

100 DU's

Partner a.) as many DU's as possible

Partner b.) Mountain Climbers

You can switch at any time. If partner b stops doing mountain climbers you must stop DU's until mountain climbers start again.

Scaled = x 4 Singles

FORM, FORM, FORM!

d.) Cash Out - Finish Strong!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

What motivates you to keep going today?
Have a great Tuesday! Make it great.

be strong!
Jay and Janice