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.

Team Diablo RomWOD

https://romwod.com


Mobility/ Warm: LAX Ball in upper Back mobility & Banded Walk 30’ Each direction

Barbell Warmup: Snatch Range of Motion Warm Up. YouTube Preview Image

2 Rounds

  • 3 Snatch Pull
  • 3 Snatch High Pull
  • 3 Muscle Snatch
  • 3 Behind the Neck Press
  • 3 Overhead Squat

Snatch Skill Warm Up: YouTube Preview Image

2 Rounds

  • 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.

  • Row
  • 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!

Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill

Log your workout HERE.

Beyond the Whiteboard App

Its Free with your membership. Log your workouts and track your progress.

Don’t have a Beyond the Whiteboard account?, Email info@diablocrossfit.com.

Recommended Posts