Monday Group Strength and Conditioning

Teams of 2

1 Work/ 1 rest

Part 1

15min AMRAP

-50 Cal Row

-10 Rope Climbs (3 rope rows = 1 rope climb)


-rest 5 min


Part 2

15min AMRAP

-25 HSPU

-25 Deadlift 135/95

-25 Ring Dips

-25 D-Ball ground over shoulder


Quality of movement is more important than big sets in the 2nd WOD. These are high central nervous system movements.  Don’t go to failure early.  It is especially important to approach ring dips in manageable chunks at the appropriate scale.


Scale ring dips with: Bar or box dips > dip negatives > ring pushups > parallette pushups


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