864 STRONG / No Frills – Just Results.
God sent a man, John the Baptist, to tell about the light so that everyone might believe because of his testimony. John himself was not the light; he was simply a witness to tell about the light. The one who is the true light, who gives light to everyone, was coming into the world.
We are told to let our light shine, and if it does, we won’t need to tell anybody it does. Lighthouses don’t fire cannons to call attention to their shining- they just shine.
-Dwight L. Moody
There’s a reason some people think they can achieve anything. They listened to their mother.
Today’s schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Pre-WOD – Goat Work/Skill Work. Mobility/Warm-up (move – get your heart rate up)
Don’t neglect daily skill work.
RX Movement Standards – There is no almost RX. It’s 100% RX’d or Scaled.
Scale based on your strength/motivation level.
Movement standards will always be covered before the training starts.
If you are not sure about a particular movement/exercise please be patient until we cover it as a group. Thank You!
Strength – You will have 15 minute to find your 3RM Deadlift – work up to a heavy triple. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy set of 3. Push each other today. Our priority today = Get Stronger!
864 Strength + Conditioning – The Grind: 3 Rounds
15 Strict Pull-ups
1 Minute UB Handstand Hold
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RX –Pull-ups are strict/dead hang no kip. Chin over bar. Full extension of arms at bottom.
HS Hold must be 1 UB minute if RX
Scale DUs x3 singles
May Challenge – Run 1 Mile AND accumulate 10 minutes of Plank Hold every day during the month of May.
Jay and Janice