Sunday July 10th 2016

Mobility: Wrists & Shoulder Mobility

Gymnastic  Skill: Handstand Push Up Progression

  • Hollow Body Holds
  • Push up into Down Dog position (Dive bomber Push ups)
  • Wall Walk (Only going as high while staying organized in the midline)
  • Strict HSPU Practice (Use an abmat if you need assistance) *Focus on keeping a strict position.  
  • Try and get 3 – 4 sets of 1-  5 Strict HSPU.  *Do not go to failure.

Workout: 4 Rounds for time of:

  • 12 Deadlifts (45/85/135)
  • 9 Power Cleans
  • 6 Thrusters
  • 400m Run

Scaling Guide: 13 – 19 Minutes (20 Minute Time Cap)


Diablo F!T

5 x 3 Minute AMRAPs w/ (200/100m) MedBall Run.

Complete 5 different movements starting, with a Med Ball run (Modify distance if needed), then finish max reps of each of the movements:

  • Wall Ball
  • KB Swings (Russian or American for advanced CFer)
  • Sit ups (Toes to Bar Advanced)
  • Burpee Bar touch
  • Plank (1 max hold after the Run)

*1 Minute rest between rounds.


RomWOD & Skills: This week’s skill is Rope Climbing Skills & Grip Strength


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