Tuesday Group Strength and Conditioning


-15s banded sprint march. https://www.youtube.com/watch?v=-AXmL_smlaA

-1 min rest

Emphasize arm action and dorsiflexion. Start the first 2 round as a smooth  build up in cadence


WOD 2:  The goal of WOD 2 is for you to experiment with load and surfaces. Move smoothly in round 1. Load up in round 2

2 R

-15s max sled bear crawl https://youtu.be/mm9EPuTFF2g

-rest 1 min

-15 max sled pull through https://www.youtube.com/watch?time_continue=2&v=m_yxbZjWUbw

-rest 1 min

-15s max reverse sled drag https://youtu.be/5urcMMbGX1o?t=130

-rest 1 min

-15s max lateral sled drag https://www.youtube.com/watch?v=WvpTGuEL6g8

-rest 1 min

-15s max lateral sled drag other side

-rest 1 min

-15s max sled push https://youtu.be/5urcMMbGX1o?t=33

-rest as needed before next round


WOD 3:

Max rounds in remaining time

-30s sled push

-60s backwards sled walk

Rest at least 90s between efforts. Take more if you need it.

You will likely need different weights for forward and backward

Increase weight each round as able.

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