• AP Coach

3.2.19 Saturday


Mob: Fill Out Habit Tracker =) FR Lats/Thoracic Spine x2m + 10 Arch FR (What’s one thing you can’t live without?)

2 rounds:

Supinated Grip RR x10

KB Arm Bar Hold x30s ea

Wall Press Leg Lower x5e

Skill: RMU Skill

Tabata-

8 rounds :20 on :10 off

Hollow rocks

3 rounds

Banded straight arm pulldown x 15

Ring kips x 5

Ring band transition x 5

8m EMOM

First 4 rounds

1 Ring muscle up

Last 4 rounds

2 ring mu

Strength: 3 sets

8 chin up grip strict C2B

Stationary Dips x 12-15

WOD: Row Intervals

1m/1m Rest x8

Comp: 315/285

Rx: 300/275m

Perf: 275/250

Fit: 250/225

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