• AP Coach

Tuesday 9.8.20

QOD: Would you rather have all stop lights you approach be green or never have to stand in line again?

Mob: (8-10m)

Ring Deep Squat Breathing x60s + Softball Infras x30s ea

3 rounds:

Wall walk/pike walk/Inchworm Walk x 3 + 5 each side shoulder tap on last rep

Box jump/Box Step-Up x 5/5e

High plank plate slides x 8-10 each

Skill: HSPU Tech (18-20)

Part 1:

Ever 90 s x 3 sets

30-45s Wall Facing Hold or Free Standing Attempt Holds*

*Modifications: Pike or Kneeling Pike Holds/KB Arm Bar Holds x30-45s ea Arm*

Part 2:

Every 2mins for 8mins

5-7 strict HSPU*

*Modifications: Pad, Pad +25/45, Pike, Kneeling Pike HSPU, DB Strict OHD Press, Landmine Press*

WOD: 5 Rounds for Time (18-20m)

(14m CAP)

Version #1

10 DB Box Step-Up

7 HPC (115/75)*

5 Kipping HSPU*

Version #2:

10 DB (light)/BW Box Step-Up

7 HPC (45/35) *

5 DB Push Press*


  1. DB BSU - BW BSU

  2. HPC - Lighter BB - PVC - DB HPC

  3. HSPU - DB PP - HRPU

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