Friday July 1st 2016

Mobility: Shoulder Mobility (LAX Ball in through the sticky ribs and Soft Ball in the Pectoralis)

Accessory: 3 Sets of

  • 5 Windmills each side
  • 12 Ring Rows

Workout: For Time

  • Run 800m (600m)
  • 10 DB Thrusters (15/25/45) 
  • Run 600m (400m)
  • 15 DB Thrusters (Same) 
  • Run 400m (200m)
  • 20 DB Thrusters (Same) 
  • 100m DB Farmer Carry (Same) 

Scaling Guide: 11 – 17 Minutes

Competition Programming: 35/55


Diablo Fit: 3 rounds of one minute on one minute off rotating stations. *Objective: Increase or hold the same reps as previous rounds.

  • Bike
  • Wall Balls *Scale up option: Heavy Balls
  • 30’ Sled Pushes
  • Rope Lay Downs (Athlete starts standing, then lay down to touch their back.  Keep the hips OFF the ground while pulling back to standing position. *Athlete may use a box or Bridge position to modify the movement    

Total Time: 23 minutes


RomWOD & Skills: This week’s skill is Pistols!


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