• AP Coach

2.15.20 Saturday


Mobility:

SB: Pecs, Lats

2 sets: SB Infra x10e + Band Tri Ext x15 + Band Bicep x15

What city would you go to just to eat the food?

2 rounds:

250m Row

5 Box Bar PU/C2B/BMU

10 KB RDL

Strength: Floor Press

Floor Press

Teach: Set Up, Hands, Shoulders

Perf/Rx/Comp:

1x10 (45/35)

1x8 (RPE 4)

1x8 (RPE 5)

2x6 (RPE 6)

2x4 (RPE 7)

2x2 (RPE 8)

*Goal is to build throughout warm up and working sets to a perceived 90% effort for the day without maxing out. Also be sure to not save too much for the end so you feel the need to do any additional sets.

WOD: “Blackbeard”

6 Rounds for time (14 min cap)

Cal row (12/9)

DB snatch x 8 ( 4 each) (50/35)

Bar Muscle up (2/1)

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