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
Download our Mobile App – Sign up for Classes, Clinics, Check the Daily Workout, & More.
Thank You to Our Team Sponsors!
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 email@example.com.
Live Video – Behind the Scenes: Periscope – https://www.periscope.tv/diablocrossfit
‘Official’ Facebook Page – https://www.facebook.com/DiabloCrossFit/
Diablo Community Group – https://www.facebook.com/groups/105109166278305/ (Members Only)
Instagram – https://www.instagram.com/diablocrossfit/