Thursday January 17, 2013

CF864 Strength and Conditioning

“Living by the Spirit’s Power - So I say, let the Holy Spirit guide your lives. Then you won’t be doing what your sinful nature craves.”
-Galatians 5:16

Not only strike while the iron is hot, but make it hot by striking.
-Oliver Cromwell

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above - as a group.

Strength - Floor Press 3RM

2 x 15 Dips (ring or bar)

Conditioning - 3 Rounds of:

15 OHS 
21 K2E

Movement Standards on Floor Press: 
-Butt MUST stay on the bench/floor during entire rep 
-Legs fully extended on floor press
-Elbows must touch the floor at the bottom of the rep on floor press
-Arm fully extended/locked out at the top of the rep
-No Rep if you fail to meet any of these movement standards

Cash Out - Finish Strong

Keep a positive attitude today. We have too many good things in our life to be thankful for so don't focus on the negative stuff.

BE STRONG!
Jay and Janice