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!
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