Saturday August 6th 2016
Breaking down August & Septembers Strength Focus
Warmup: 2 Rounds Banded Walk (30′ Laterally & Forward/ Backward)
Diablo Strong: 6 sets of 6 reps Back Squat at 75-80% (Same Weight Across all 6 Sets)
Workout: 3 Rounds for time of
- 6 Sled Push Trips 20’ (45/90/135)
- 12 Lateral Box Overs (Pick a Box where the top of your knee is below the crease of your hip)
- Bike (10/15 Calories on the Assault Bike) or (15/25 Calories on the Schwinn bike)
- Rest 1 Minute
Diablo F!T: Fight Gone Bad Style (3 Rounds, 1 minute of work each station, then a decreasing rest between stations. 1 minute rest between each station in the first round, then 30 second rest between each station in the second, NO rest between stations in the last round
- 30 second Goblet Squat/ 30 second hold bottom of the Goblet Squat
- Static Supine Bridge (Comp: alternate each every 15 Seconds)
RomWOD & Skills: Sit Up > GHD Sit Up > Toes 2 Bar > Strict Toes 2 Bar
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