Wednesday Group Strength and Conditioning

WOD 1 =26  Min EMOM

-Odd  minute pull

-Even minute dip


Use the following rep scheme. 1,2,3,4,5,6,7,6,5,4,3,2,1

So for example

Minute 1: 1 pulls

Minute 2: 1 dip

Minute 3: 2 pulls

Minute 4: 2 dip


Focus on the highest form you can manage. So for example, if one pull up feels to easy. Make it slow, pull higher or do an L-pull up.  In the higher sets, you don’t have to do all reps at once.  Break them into manageable chunks over the course of the minute but adjust  your version to the highest quality you can manage. No need to go to failure if you are just getting back into things. Adjust the difficult level so that you can use good form. Feel free to experiment with playtime.

Scale pulls to ring rows if needed.

Scale dips using leg assistance, boxes or bands. Those needing more scaling can do pushups on a deficit using plates or parallettes.

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