Wednesday Group Strength and Conditioning

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step

-10 goblet squat

-10 weighted cossack squat

-10 jump lunges

-10 squat to one leg extensions

-10 bottom-up pistols

-wrist series

-30s arched body rocks


Review movements for WOD.  Practice a few reps of each movement. Start with light KB/DB.  If it is problematic to increase weights you can stay at a light weight and focus on movement quality.


WOD 1;

6 min EMOM (2 Rounds)

-10 double kb/db swings

-8 double KB/DB cleans

-4 double KB/DB clean + jerk  (ground to overhead)


Rest 2 min


6 min EMOM (2 Rounds)

-5 double KB/DB thrusters

-4 KB/DB Overhead squat each side

-8 double KB/DB  push press with 2s hold at the top


WOD 2:

5 Rounds  AMRAP 2 min work, 1 min rest

-200m farmer carry

-12 burpees

-100m waiter and luggage carry (one arm overhead, one arm down at side)

-15 push ups



Go as far in the cycle as you can for 2 minutes. Rest one minute then continue where  you left off.  Try to distribute load evenly on the waiter/luggage carry.


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