CF864 Strength and Conditioning

Sing praises to God and to his name! Sing loud praises to him who rides the clouds. His name is the Lord— rejoice in his presence! Father to the fatherless, defender of widows— this is God, whose dwelling is holy.
-Psalm 68:4-5

“The difference between stumbling blocks and stepping stones is how you use them.” -Unknown

Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Mobility

b.) WOD – “Diane”

21-15-9 reps, for time:

Deadlift – Conventional Style
HSPU – To AbMat

Rx =

DL Load = 225/155

Conventional = Feet under hips / Grip bar outside knees

Scale based on your strength / fitness level

Partial Reps = NO Rep!

c.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

How much “Skill Work” have you included in your training this week?

“Don’t knock the weather. If it didn’t change once in a while, nine out of ten people couldn’t start a conversation.”
-Kim Hubbard

Have a great Wednesday!

be strong!
Jay and Janice