Monday July 11th 2016

Mobility: Quad Roll out Session, Shoulder Mobility & Hip Banded Distraction YouTube Preview Image

Warm up Skill: Kipping Practice Toes to bar Practice

  • 8-12 dead hang and retract the scapula keeping the feet in front of the body
  • 6-10 Kipping Swings
  • 4-8 Kipping Swings with a knee tuck (Try to look behind the bar)
  • 2-3 sets of 2-4 Kipping Swings with a knee tuck then snap the toes to the Bar (AKA: Toes to bar)

Workout: For Time:

  • 900/1000m Row
  • 20 Shoulder to Overhead (45/75/115)
  • 20 Toes 2 Bar (30 Sit ups)
  • 20 KB Swings (26/35/53)
  • 400/500m Row
  • 10 Shoulder to Overhead
  • 10 Toes to Bar (15 Sit ups)
  • 10 KB Swings

Scaling Guide: 15-24 minutes (25 Minute Time Cap)

Competition Programing: Barbell 95/135, KB 53/70

Diablo F!T

Start with a 10 Minute EMOM of:

  • 5 DB Push Press (Challenging weight) *Hold every rep at the locked out position for 1 second
  • 6 KB SDHP
  • 10 Sit ups or 8 T2B.  (If you can’t finish a round within the minute, 30 Second Plank)  

Rest till minute 11 Then
Every 3 minutes for 3 rounds complete:

  • 400/500/600m Row Max (Rest between each row)

RomWOD & Skills: This week’s skill is L Sits & L Pull Ups

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