Wednesday April 26, 2017

864 Strength + Conditioning 

For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God. 
-Romans 1:20 

Once you become aware that the main business that you are here for is to know God, most of life’s problems fall into place of their own accord. 
-J.I. Packer

Social Media tip of the day: If I cut you off, chances are, you handed me the scissors.

“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.

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

Today’s Skill Work – Work on a weakness today. Suggestion – Overhead position

864 WOD – Strength + Conditioning

WOD – Three rounds of:

One arm KB Clean -Max Reps 
One arm KB Swing -Max Reps 

KB Box Step-ups 20/24 box -Max Reps 

Goblet Squat -Max Reps 

Row (Calories)

RX KB Load = AHAP (as much weight as you can handle with good form. If your form suffers – reduce weight / Use same KB for all movements.

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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

864 STRONG Community news and upcoming events:

Pump and Run 2017 – Saturday May 6. Get signed up today. How strong are you? How fast are you? Come find out!

Dedicated or Defeated – The choice is yours.

Those who are happiest are those who do the most for others. 
-Booker T. Washington

NEVER GIVE UP!
Janice and Jay