Wednesday Group Strength and Conditioning

Warm up 1

-400m jog

-20 scapular pulls

-10 squat

-6 slow inchworms

-10 side to side squat

-20 scapular pushes

-10 warm up box jumps (step down)

-accumulate 20s hanging L-sit

-10 deep lunges

-accumulate 20s with chin above the bar

-10 lizard lunges

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


Warm up weighted box step over using a box height where knees do not go above hips




WOD 1 = 10 min EMOM

-25s pull ups

-25s weighted box step over


Warm up #2

-6 outside inside outside back

-15 s at the top of the dip

-6 outside inside outside back

-15 s at the bottom of the dip

Take 8 min to warm up dips and deadlift. Coaches review deadlift form. High weight is not critical today.


WOD 2 = 10 min EMOM

-25s dips

-25s deadlift. Aim for 6-10 perfect reps at a weight of your choice



-1 min spinal twist each side

-1 min seated pike stretch

-90s each side “reach underneath”*

-90s Supine trap stretch

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