Coaches Brief and Demonstration

WOD – Friday 22nd May


Lacrose ball/tennis Ball/Foam Roller, Traps and Back, Calves and Glutes

5 Minutes:

  • 20 Hops
  • 10 tempo Air Squats
  • 10 Kang Squats


3 Rounds 10 reps Each Movement

Single Leg Pike Up Right Infront

Single Leg Pike Up Leftt Infront

Single Leg Pike Up Right Straddle

Single Leg Pike Up Left Straddle


3 Rounds For Time

30 Dumbbell Snatch

60 Double Unders

Quality over speed on today’s Core piece!


3 Rounds in todays metcon, and we want you to push hard!

Alternate hands when needed on the dumbbell snatch and push through the sets of skipping quickly!

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