fbpx

Coaches Brief and Demonstration

WOD – Friday 17th April

Warmup:

Lacrose ball/tennis Ball, Pec Smash, Traps Smash!

5 Minutes:

20 Hops

20 Mountain climbers

10 Scap Pushups

10 Pike Scap Pushups

STRENGTH: AMRAP 5

10 Chair Dips

5 Pike Pushups

 

METCON: 5 rounds

25 double dumbell deadlifts

20 Strict Press (10L/10R)

15 DB hang cleans

10 Walkouts

Strength:

5 Minute MAX Effort, shoulders and arms may burn but push through, count your reps!

Metcon:

5 Rounds, there are medium sized sets, but we want you to push through, rest when needed but try to mainatin a fast and consistent pace!

 

Equipment:

2x Dumbbells

Can use kettlebells, Barbell or other weighted objects instead!

Join an online class

Share This

Related Posts