• AP Coach

10.24.19 Thursday


Mob:

Folder in Bin Please =) + Corrective Sheet

SB: Feet/Calves x2m

Ankle Dorsiflexion x10e

Would you rather be 3” shorter or 1’ taller?

2 rounds:

Calf Stretch x30s ea

Spiderman w Reach x5e

Band Up Spread x15

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 10m

Min 1: 8-10 Strict Ring Dips *

Min 2: Rest

(sets must be UB use band if necc)

WOD: “Annie”

For Time

50-40-30-20-10

Double Unders

St Leg Sit-Ups

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