Coaches Brief and Demonstration

WOD – Wednesday 15th April


5 Minutes of:

20 Seconds Run on Spot

20 Mountain Climbers

3 Inch Worms



3 Rounds For Time

30 Alternating Toe Taps

30 Heel Taps

10 Tuck Ups



5 rounds

15 dumbell/weighted floor press

20 Russian twists

15 KB/weight/other swings

20 Straight leg raises

Core, Core, Core is the major focus of today’s training!


Big focus on squeezing the ribs down to the hips in the Core piece, and control on the core movements in the metcon!

Grab a kettlebell, dumbbell or any other weight you have to use for the Metcon and I want you to Smash through these rounds at a blistering pace!


If you think the weight you have is Very light, feel free to add spome reps or an extra round!

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