Sunday August 7th 2016

Mobility: Ankle (Gastrocnemius, Soleus & Peroneus) & Lats  

Gymnastics Skill:  Ring Support Hold/ Ring Dip/ Muscle up. Start with the warming up the Ring Support position paired with the Bottom of the Dip. Hold each for a set of 5-10 Seconds. Complete 3-5 Ring Dips. Practice Working on the Muscle up Transition or accumulate 5-10 Muscle ups. Warm up with the progressions.  If you can’t complete the max on each progression stay there for a couple sets.

Workout: 5 Rounds for time

  • 400m Run
  • 15 Wall Balls (10-8’/ 14-9’/20-10′)
  • 10 Pull Ups (Ring Rows/ Banded) 

Competition Programming: 20-9’/30-10′ Wall Ball, Chest to Bar


Diablo F!T: E4MOM For 20 Minutes (5 Rounds)

  • 200/400m Run
  • 10-15 Wall Balls
  • 5-10 Strict Pull Ups or 10-15 Ring Rows. (Pick a rep and stick to it)

*Rest until the next 4 minutes begin.


RomWOD & Skills: Sit Up > GHD Sit Up > Toes 2 Bar > Strict Toes 2 Bar


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