Wednesday Group Strength and Conditioning


-wrist series

-20 scapular pulls

-10 inchworms

-accumulate 20s hanging L-sit

-5 DB clean and jerk

-10 squat

-10 pushup

-accumulate 20s with chin above the bar

-5 DB clean and jerk

-10 side to side squat

-10 burpees

-accumulate 20s 3-stage segmented pull up or segmented pull up negative

-5 DB clean and jerk

-10 deep lunges

-10 lizard lunges


Warm up movements to WOD weight. Hold weights stably overhead with arms straight while lowering into the lunge.



-5 strict pull ups

-10 alternating DB overhead reverse lunge (no more than 50/35)*

-12 pushup with knee to elbow mountain climber**


* lunges should feel challenging but not unsafe.


** at the top of each pushup, touch each knee once to the opposite elbow while keeping elbows straight

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