• AP Coach

5.16.18 Wednesday


Mob:SB calfs and feet

Ankle walks (Would you rather be stuck on an island alone or with someone who talks incessantly?)

Warmup:2 rounds:

Row 200

X band walk x 20 yds

Inchworm x 10 yds

Skill: Pistol tech

2x5 heel touch

2x:30s wall ankle stretch

3 rounds

Wgt pistols x 5 ea side

Or BW pistols x 5 ea side

WOD EMOM x 15

Min 1: 50 du

Min 2: 15/12 bike

Min 3: as many wb as possible Min 4: rest

Strength: 3 rounds

chest supp row x8 (3 way)

rev crunch x 20

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