Monday Group Strength and Conditioning

WOD 1  : For time:

-2-minute handstand hold

-Row 500 m

-2-minute plank hold

-Row 500 m

-2-minute support on rings

-Row 500 m


Accumulate 2 minutes in each hold. Keep track of your time once you break from the hold.

Ideally palms should be facing forward on the rings. A hollow position will help you get closer to this if you lack mobility


Handstand scaling: Free standing > wall facing > facing away from wall > Feet on a box.

Ring support scaling: Rings > dip station > boxes


WOD 2 = GB front lever


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