Friday June 17th 2016

Mobility: Hips

Skill: “Lost and Found Drills”  (Grab a wrist wrap or something out of the lost and found and practice your kipping drills while holding it between your feet.  If you drop it, come off the pull up bar and reset it.)

  • Strict Kip
  • Kipping Practice
  • Kipping Pull ups
  • Kipping Bar muscle ups
  • Kipping Ring Muscle ups

Workout:  5 Rounds for time of:

  • 5 Burpees
  • 10 Wall Balls (10-8’/14-10’/20-10’)
  • 15 KB Swings (26/35/53)
  • Row 500m (400m)

Scaling Guide: 18 – 23 minutes.  *24 minute time cap


Diablo F!T

Decreasing AMRAP 8 – 6 – 4 of:

  • 5 Burpees
  • 10 Wall Balls
  • 15 KB Swings
  • 500m Row

*Rest 1 minute between the working sets.


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