• AP Coach

5.17.18 Thursday


Mob: FR lats/ sb infra

FR shoulder flexion x 10 ea(Would you rather not shower for a whole week or wear the same clothes for a whole week?)

Warmup: 2 rounds

Push up w. Shoulder tap x 6

KB arm bar x 5 ea

Lat bear crawl x 5 yd ea

Skill: Ring MU

2 x5 FG ring row

2x5 ring kips x 5

5 sets (10 min running clock)

1 Jumping RMU + (3/1) dips

Strength: 3 sets

1 arm std strict press x 10-12

Std rope pulldown x 12-15

Kb

supine tri x 10

WOD 21-15-9 (7 min cap)

STOH (135/95)

TTB

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