• AP Coach

3.25.19 Monday


Mob: Fill out Habit Tracker =) SB Pecs/Infras x2m + Banded Swimmers x45s ea (Superman or Batman?)

2 rounds:

3 Wall/Pike Walks

Band Tri Ext x15

Row 250m

Skill: Ring Dip Skill

3 sets

Ring Support Hold x20-30s*

10 BW V-Up + 10-20s Hollow Hold

Banded ER Hold x20s ea

*can regress to L-Sit Hold on Boxes or use bands

EMOM x 5m

8-10 Strict Ring Dips *

(sets must be UB use band if necc)

WOD: 20m AMRAP

5 Strict Pullups

10 HR Pushups

15 Cal Row

20 Alt DBS (50/35)

Strength: 3 sets

Tall Kneel Rope Tri Ext xfail

CG pulldown x12-15

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