864 STRONG / No Frills – Just Results.
Do not fear those who kill the body but cannot kill the soul. Rather fear him who can destroy both soul and body in hell.
“The soul is torn apart in a painful condition as long as it prefers the eternal because of its Truth but does not discard the temporal because of familiarity.”
And the most powerful and profound facial expression of them all. The smile.
Today’s schedule: 5:15a.m./8:00a.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!
864 Strength + Conditioning – The Grind: 5 Rounds
Lateral Hops over Parallette – 20
Hip Extensions – 10 slow reps (3 second pause at the top)
Wall Ball Shots – 20
Ball Slams – 10
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RX = Full ROM
Each side of lateral hops = 1 rep
Hip Extensions should be performed with slow reps pausing 3 seconds at the top.
Wall Ball Shots – squat to depth (parallel/below) Med ball must start at chest level and caught at chest level – not from shoulder.
Ball Slams – slam from overhead. Not a ball drop. Don’t drop from OH and pick-up. Get aggressive.
May Challenge – Run 1 Mile AND accumulate 10 minutes of Plank Hold every day during the month of May.
Jay and Janice