• AP Coach

11.5.18 Monday


Mob: FR Lats/Upper Back x2m + Band Shoulder Traction x45s ea (if animals could talk, which would be the rudest?)

2 rounds:

DB Waiter Walk x50y ea

Band Tri Ext x15

Box Jumps x5

Skill: OHD Skill

1x5 ea PVC (Strict, PP, PJ, SJ)

1x5 ea BB

Strength: Jerk Complex

3x 1 PJ + 1 SJ (40%, 50%, 60%) W/U

EMOM x8m

Min 1-4: 1 PJ + 1 SJ @ 65%

Min 4-8: 1 SJ Ascending (focus on position and no misses)

WOD: 4 RNFT

Bear Hug Carry x100m

Ring Pushups x15-20

Tall Kneel 2 Band Tri Ext x 15-20

Side Planks x30s + Hip Lift x10-15

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