CF864 Strength and Conditioning
The wise are mightier than the strong, and those with knowledge grow stronger and stronger.
-Proverbs 24:5
“There is nothing quite so useless, as doing with great efficiency, something that should not be done at all.”
-Peter Drucker
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please use the cubbies for phones, keys, water bottles, etc. Thanks!
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Always start as a group.
c.) WOD - For Time:
100 Single-unders
10 Strict Pull-ups
10 Split Jumps
80 Single-unders
8 Strict Pull-ups
8 Split Jumps
60 Single-unders
6 Strict Pull-ups
6 Split Jumps
40 Single-unders
4 Strict Pull-ups
4 Split Jumps
20 Single-unders
2 Strict Pull-ups
2 Split Jumps
10 Single-unders
1 Strict Pull-up
1 Split Jumps
Fast Single-unders
Rx Pull-ups = Strict, No Kip / Palms Forward
Split Jumps = Alternate legs each jump. Explosive
Form, Form, Form!
Scale based on your strength / fitness level
d.) Cash Out - Finish Strong
Train Smart - Listen to your body
Skill Work - Work on your weakness
Rx = Movement Standards/Form/Full ROM/Load
Train Hard. Eat Clean. Plenty of Rest. Repeat
How are you involved in your community.
"Have a great day"
Never Give Up!
Jay and Janice
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