CF864 Strength and Conditioning
"And without faith it is impossible to please him, for whoever would draw near to God must believe that he exists and that he rewards those who seek him."
-Matthew 11:6
“This is what the past is for! Every experience God gives us, every person He puts in our lives is the perfect preparation for the future that only He can see.”
-Corrie ten Boom
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Quality over Quantity - Always.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - start as a group.
c.) Today's WOD - 3 RFT:
Max Rep Push Press
15 KBS - Russian (32kg./24kg.)
Run 400 Meters
Push Press Rx Load = half your body weight on bar.
Complete as many reps as possible without racking the bar. You can rest the bar on your shoulders (rack position) as needed. Post number of reps on push press for each round.
KBS - Goal all reps unbroken with good form. Hip drive.
d.) Cash Out - Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
What does your "Post WOD" recovery nutrition look like?
Reminder - No Saturday a.m. WOD this week.
Never Give Up!
Jay and Janice
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