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Coaches Brief and Demonstration

WOD – Friday 24th April

Warmup:

Lacrose ball/tennis Ball Smash: Calves, Glutes and Traps

5 Minutes:

20 Hops

20 Mountain climbers

10 Scap Pushups

10 Pike Scap Pushups

 

STRENGTH:

Foot Up on Box Single Leg Squat

5 sets of 10 on each leg

 

METCON:

10 Rounds

20m Out and back shuttle Run

5 Handstand Pushup

10 Plypometric lunges

Strength:

Focus on the Strength, Balance and Control of these squats, lean your bodyweight onto the squatting foot and push evenly through the whole foot!

Rock your body slightly for momentum if needed.

Metcon:

10 Rounds but they should be short and FAST!

Scale Handstand Pushups with pike Pushups or Pushups!

 

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