Wednesday Group Strength and Conditioning


-1 min jog in place

-wrist series

-20 scapular pushes

-20 jumping jacks


4 min Tabata jumprope as follows

-single skip

-side to side  bunny hop

-forward and back with feet together

-scissor step forward back

-in & out jumping jack style

-high knees

-butt kickers

-cross overs

-double unders


-6 inchworms

-10 arm circles forward

-10 pushups

-10 arm circles backward

– 6 pike pushups.  Try to keep forearms vertical


Warm up handstand and jumprope variation


WOD: 5 R

In 2 minutes perform

-20s handstand work *

-20 hollow rocks

-20 arched body rocks

-max jumprope** until the 2 min mark

-rest 2 min



* Scaling: We’ll only use versions that enforce proper position: Free standing handstand > wall walks > wall facing handstand hold > pike handstand pushups > Pike handstand hold


** if you can do more than 15 consecutive double unders when fresh, go for double unders, Otherwise use a version where you can jumprope with as few technical interruptions as possible



3 R

-1 min elevated cat stretch

-1 min straddle stretch”

Sharing is Caring!