Monday August 22nd 2016

Warm up:  Group Dynamic Warm up

Workout: Fight Gone Bad. 3 rounds, 1 min per station, of:

  • Wall-ball (20 pound ball, 10 ft target / 14 lbs for women 10 ft target)
  • Sumo Deadlift High-Pull:(75 lbs / 55 lbs for women)
  • Box Jump (20″ box.)
  • Push Press (75 lbs / 55 lbs for women)
  • Row for Calories
  • 1 minute Rest

Add up Total Reps for your score.

Coaches: Workout will run in 2 heats. Pair up with someone and decide who goes 1st. The person not going in heat 1 will count reps. Have the first heat starts at 15 minutes into the beginning of the class, then 10 Minutes rest between, until heat two goes. Have class setup 8 Stations (or less if not needed) for the workout. Keep all the stations close to minimize transitions. If station is still set up from previous class, that will help with set up time.

 


Diablo F!T EMOM + E2MOM

Start with a 10 Minute EMOM of

  • 6 Dumbbell  Push Press
  • 6 Kettlebell Sumo Deadlift High Pull
  • 20 Double Unders

*If you can not complete the reps in the minute, skip the next round and complete a 30 second plank penalty.  Then continue with the next round.

– Rest till minute 11 Then –

Every 2 minutes for 5 rounds complete:

  • Run 200m

*Then max Wall Balls until the next round starts.


RomWOD & Skills: Pistols


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