• AP Coach

1.8.19 Wednesday


Mob: FR Lats/Upper Back x2m (Have you filled out your 2019 SMART goal sheet?)

2 Rounds:

Abdominal Suitcases x10-12

Wall/Pike Walks x3 (w/ Hollow Hold)

Row 250m

Skill: HSPU

2 sets

x3 Wall Kick-Ups

X3 HSPU Leg Lowers

X10 Hollow Body/Supermans

10mins to Complete 5 rounds each

5-8 Strict HSPU (Pad)

5 Box Jumps

WOD: For Time (Partner WOD)

Row 1000m

Bike 100/75 Cals

Row 500m

Bike 50/35 Cals

Row 250m

Bike 25/20 Cals

(24min CAP)

Strength: 3-4 rounds

Band Tri Ext x30s

Band Facepulls x30s

Band Bicep Curls x30s

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