Saturday July 16th 2016 – RomWOD
RomWOD has been a staple in the teams mobility and recovery so much so that we now have a dedicated RomWOD class 5 days a week at Diablo. Thank you RomWOD for not only supporting our Team, but our Community by keeping us Swole & Flexy.
Mobility/ Warm: LAX Ball in upper Back mobility & Banded Walk 30’ Each direction
- 3 Snatch Pull
- 3 Snatch High Pull
- 3 Muscle Snatch
- 3 Behind the Neck Press
- 3 Overhead Squat
- 3 Power Snatch from the Hip “High Hang”
- 3 Power Snatch from the Knees “Low Hang” then add a squat
- 3 Snatch Balance
Diablo Strong Skill: Snatch 5 sets of 1 rep (build up to no heavier than 90%)
Diablo Strong: Back Squat 4 sets of 5 reps @ 80 – 90%
Workout: For Time:
- 20 Goblet Squat (18/35/53)
- 250/300m Row
- 15 Goblet Squats
- 400/500m Row
- 10 Goblet Squats
- 600/700m Row
Scaling Guide: 7 – 12 Minutes
Competition Programming: KB’s 53/70
Diablo F!T: Fight Gone Bad Style 1 minute on each movement. 1 minute off in the first round, then 30 seconds off in the second round, then no rest in the 3rd round.
- 30 sec Alternating Leg V-Ups/ 30 Second Bicycle Kicks
- Wall Ball
- 30 sec side plank/ 30 second side plank
RomWOD & Skills: This week’s skill is L Sits & L Pull Ups
Thank You to Our Team Sponsors!
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