• AP Coach

3.30.20 Monday


Mob: SB Feet/Calves x2m

3 rounds:

10 Bar kips or 10 Hollow body rocks +10 superman rocks

Lateral Step up x 5 each

Spidermans w. Reach x 5 ea

Hip flexor Drill x 10

Skill: TTB Skill

EMOM x 12 (if you have a pullup bar)

Min1: 3 T2B

Min 2: 6 T2B

Min 3: 9 T2B

Min 4: 12 T2B

Min 5: start back at 3

Modification - 1,2,3,4, 1 -

No Pullup Bar

EMOM x 12

Odd Min: 12 Toe to KB

Even Min :20s superman hold

WOD:

For Time

9 T2B or BW V-up

10 pushup

36 Alt Pistols/Rev Lunges/Step-Ups

10 push ups

9 T2B or BW v-up

15 pushup

45 Alt Pistols/Rev Lunges/Step-Ups

15 pushup

9 T2B or BW v-up

20 push ups

54 Alt Pistols/Rev Lunges/Step-Ups pistols

20 pushups

Modifications

  1. T2B - K2E - Knee Raises - BW V-Ups - At BW V-Ups

  2. Pushup - Inc Pushup

  3. Alt Pistol - Rev Lunge - BW Step-Up

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