• AP Coach

7.10.19 Wednesday


Mob: Fill out Habit Tracker =)

SB: Infra, Pec x2m + Wall/Floor Slides x10e (If you could pick any name besides your own, what would it be?)

2 rounds:

10-20 Scap Pullups/Pushups

10 MB V-Up

15 Band Tri Ext/Facepull

Skill: Ring Muscle Ups

4 rounds:

5 hollow body +5 hollow rock+ 20s hollow hold

Kneeling wrist stretch x :30s btwn

Feet elevated Ring row x 5-8

Ring kip x 8-10

4 rounds:

1 Strict MU* (Rest As needed)

If no Strict MU then 1-3 Strict Ring Banded Transitions + 3-5 Strict Ring Dips

WOD: For Time

21-15-9

Cal Assault Bike

Ring Dip

DB Snatch (50/35)

Strength: 3 Sets

Rope Tri Ext x fail

CG Pulldown x10-12

Farmers Carry x100y

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