Wednesday Group Strength and Conditioning

WOD 1 : (End with 20 min to spare in class) Perform 5 sets of the work mobility combo that is appropriate for your level.  You will know you are at the right level when you can move with good form, continuously through 5 sets with minimal rest, although it may be challenging.

Use the mastery chart so scale within a combo to a work set rep range that is appropriate for you.

Mobility reps always stay the same.  In the mastery chart, if the target reps are 5, use the row with 5 reps as the goal to scale to the rep scheme closest to  your level if you are unable to complete 5 sets of 5 reps


Warm up 2 =

-10 x 5 s descent squats

-10 side to side squat.


WOD 2;  Barefoot recommended. Grip floor with feet and raise arches of  foot

On a 10-minute running clock:


-2 minutes of v-sit slides (legs vertical)

-2 minutes of arms overhead squats

-90 seconds of V-sit slides (legs angled)

-90 seconds of arms overhead squats

-1 minute of hollow rocks

-1 minute of arms overhead squats

-30 seconds of hollow rocks

-30 seconds of arms overhead squats


Aim for quality of motion. Don’t go to failure before the last round, keep rest short, but rest as frequently as you need to maintain quality.


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