Coaches Brief and Demonstration

WOD – Thursday 30th April

STRENGTH: Upper Body

10 Minute AMRAP

10 Cobra Pushups

Rest 30 Seconds




300m Run

20 Single Dumbbell Swings (to eye level)

10 Pushups

Gear Needed:

Dumbbell, Kettlebell or similiar

Cobra Pushups:

From the Top, down to about and inch from the floor, Transfer weight over to one hand then the other, back to the middle and push up!


15 Minutes and I want you to burn through these rounds, Today I want fast running, scale the other movements rather then running pace today, the single Arm Dumbbell Swings, just to chest-eye level, can use a kettlebell or whatever you have at home for these!

Fast running and many rounds today team!

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