• AP Coach

Friday 4.17.20 (At Home Workout)


Mobility:

10m AMRAP

Row/Run/Bike x250m (15/12 Cal)

Squat w Rotation x5e

High Plank Shoulder Taps x5e

Lateral Lunge x5e

Skill:

If you have a pullup bar:

3 rounds:

5-8 Bar Kips

5-8 Strict Pullups

10 Suitcase to Hollow

If you don’t have a pullup bar:

Superman Hold x30s

KB/DB 1 Arm Bent Row x10e/Backpack Row x15-20

10 Suitcase to Hollow

WOD: “Jackie @ Home”

For Time:

1000m Row/Run/Bike (75/50)

50 BB (Empty)/DB/KB 1 Arm Thruster (25e)/Backpack Thruster/Air Squat

30 Pullups/Hand Release Pushups

Modifications

  1. Row - Run - Bike (75/50)

  2. BB Thruster - DB/KB Thruster 1 Arm (25e) - Backpack Thruster - Air Squat

  3. Pullups - Banded Pullups - Hand Release Pushups

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