Thursday August 21, 2014

CF864 Strength and Conditioning

Whoever loves discipline loves knowledge, but he who hates reproof is stupid.
-Proverbs 12:1

“Do not bite at the bait of pleasure till you know there is no hook beneath it.” 
-Thomas Jefferson

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

ALL WODs / Buy In - start as a group.  

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) Strength - Press 1 (work up to a tough single)

d.) Conditioning - For Time

21 Thrusters
21 Pull-ups
Run 200 Meters

15 Thrusters
15 Pull-ups
Run 400 Meters

9 Thrusters
9 Pull-ups
Run 800 Meters

Load = 95/64
Pull-ups = your choice. any style. any grip
Scale based on your strength/fitness level

e.) Cash Out - Finish Strong

Skill Work - TGU

Rx = Movement Standards-Full ROM/Form/Load

Never Give Up!
Jay and Janice