Wednesday Group Strength and Conditioning


-wrist series

-20 deficit calf raises

-200m no run

-10 scapular pushups

-10 squat

-10 alternating plank row to wing

-10 side to side squat

-200m run

-6 x 5s descent pushups

-6 inchworms or walkouts



WOD 1: For time (14 min cap)

-800m run

-21 burpees

-400m run

-15 burpees

-200m run

-9 burpees


WOD 2: EMOM one movement per min

-max bent hollow body hold in 60s

-5 cat cow. Focus on elbows straight while moving scapulae. Look up during cow

-max bent hollow body rock in 60 s

– 30 s table pose. Get hips high

– max straddle hollow hold in 60s

-30s rocking table. Get hips high

-max straddle hollow rock in 60s

-30s twisting bear



-20 deficit calf raises

-10 pike squat

-10 side to side squat

-2 min standing pike”


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