Thursday May 11, 2017

864 Strength + Conditioning – No Whining Zone!

“If another believer sins against you, go privately and point out the offense. If the other person listens and confesses it, you have won that person back.
-Matthew 18:15

This book (the Bible) will keep you from sin or sin will keep you from this book. 
-D.L. Moody

Social Media tip of the day: If you spend more time praying for people than talking about them, you’ll get better results.

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time!

Today’s WODs START promptly at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. Suggestion –Rack Position.

STRONG is the new STRONG!

864 WOD – Strength + Conditioning

864 Strength – Power Clean 3 RM (work up to a heavy set of 3) – Strength is our primary focus today. Be Strong! 

Please arrive on time – early enough to warm up and ready to start at WOD times posted above. WODs start at scheduled times.  Thanks for your help!

WOD – 4 RFT:

Run 200 Meters
25 Push Press

RX Load = 95/65. Don’t load RX’d weight if you have to break more than 2-3 times per round.

Abdominal Strength – Accumulate a total of 3 minutes in the plank hold (top of push-up) No sagging. No bridging. Flat, tight back.

100% RX’d or Scaled. There is no almost RX.

864 STRONG Community news and upcoming events:

MDM – Memorial Day Murph / Monday May 29 at 9:00a.m. Cookout after WOD. We need a headcount – Sign up on board at 864.

How do you support the community that you live in? If we don’t support it….who will?

Without a sense of caring, there can be no sense of community.

Janice and Jay