• AP Coach

1.30.20 Thursday


Folder in Bin Please =) + Corrective Sheet

FR: Lats, T-spine

Band Shoulder Series 2x15e

What's Scarier?

Swimming in open water with sharks:


3 rounds:

Hollow body x 5 + 5 alt v up + 5 hollow rocks

High Ring support x :20-30s

BU KB arm bar x :30s each side

Skill: Ring Dip Skill

Part 1:

Comp: 3x5-8 stationary kipping dips on boxes

Rx: 3x3-5 stationary dips on boxes

Fit/Perf: 3x5-8 banded ring dips

Part 2: EMOM x5

Comp: 5-8 Strict Ring Dips

Rx: 3-5 Strict Ring Dips

Perf: 8-10 Ring Push Ups

Fit: 5-8 Ring Push Ups

WOD: Sharpnel


20 Burpees

6/3 Bar Muscle Ups

(or 10/8 C2B)

at the 0:00, 5:00 and 10:00 mark perform a 100y Farmer Carry (55/35lb)

pick up where you left off after each farmer carry

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