• AP Coach

2.11.19 Monday


Mob: Fill out Habit Tracker =) FR Lats/Upper Back/Calves x2m (Favorite Binge right now, Netflix, Cable TV, Book(s)?)

2 rounds:

Band Tri Ext/Facepull x15e

Elevated Heel Touch x5e

Hollow Body Rocks x30s

Row 250m

Skill: Skill: RMU

2 round

Ring kip x 5

Low dip hold x :20s

2 rounds

Band transition x 3

5 each leg alt v up + :10 s hollow body hold

3 rounds every :90 s

Guys 3 ring mu +20 push ups

Girls 1 ring mu + 10 push ups

Or

5-8 with a pause at bottom strict pullups + 20/10 pushups

WOD: Every 5m for 20m

500m Row

50 DU

15 T2B

Post Strength: 3-4 sets

CG Pushups x15-20

Tall Kneel Alt KB Press x10e

Ring Tri Ext x10

Loaded Ring Row x10

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