Friday Group Strength and Conditioning

WOD 1

Complete as many rounds as possible in 15 minutes of:

-50-ft. handstand walk

-100-ft. walking lunge

Scaling

This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Intermediate Option

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk (10 attempts max, then move on)

100-ft. walking lunge

Beginner Option

Complete as many rounds as possible in 12 minutes of:

50-ft. bear crawl

50-ft. walking lunge”

WOD 2= Gymnastics Bodies single leg squat progression

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