Monday Group Strength and Conditioning

WOD 1 =3 sets
-10 D-ball reverse lunges
-10 strict pull-ups
WOD 2= 18 min partner amrap
-2-4-6-8-10… Rope climbs
-100m buddy/sandbag carry
-200m run
-100m buddy/sandbag carry
-30 burpee box jumps
If a buddy carry is not in the cards for you, then walk with a heavy D-ball or sandbag on your shoulder.
Pull up scaling. If you don’t have pull ups. Use bands today for assistance. Save the ring rows for the rope climb scaling.
Rope climb Scaling:
-Legless V or L-sit rope climb
-Legless rope climb
-Rope climb with feet
-Rope row: 2 rope rows = 1 rope climb. Start lying on back with shoulders flat on the floor. Keep body -rigid with hips as straight as possible until you return to this position.
-Ring row: 10 ring rows = 1 rope climb
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