Saturday Group Strength and Conditioning

WOD = Complete as many rounds as possible in 12 minutes of: -20 GHD sit-ups -10 left-arm overhead walking lunges (60/40) -10 right-arm overhead walking lunges

 

Scaling Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.

Intermediate Option Complete as many rounds as possible in 12 minutes of: 10 GHD sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Men: 45-lb. dumbbell Women: 30-lb. dumbbell

Beginner Option Complete as many rounds as possible in 12 minutes of: 10 Knee raises 10 walking lunges 20-yard waiter walk Men: 20-lb. dumbbell Women: 10-lb. dumbbell

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