Thursday August 18th 2016

Mobility: Shoulder Mobility (Lats & Upper Thoracic)

Diablo Strong: 4 Sets of 1 Pause Jerk + 1 Jerk (4×1+1) @ 80 – 85%.

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Diablo Strong: 4 Sets (Increasing weight) of 2 Strict Press +2 Push Press (Work up to a strong effort)

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Workout: 3 Rounds of

  • 8 Toes to Bar
  • 8 Deadlifts (65/125/185)
  • 200m Run

Scaling Guide: 6-  8 Minutes. 10 Minute Time Cap.


Diablo F!T: E5MOM for 4 Rounds

  • 1 Minute Plank
  • 20 Sit Ups or 12 Toes to Bar
  • 15 Sandbag Deadlift
  • 100m Sandbag Bearhug Carry (Hug bag in front of the Body)
  • 200m Run

RomWOD & Skills: Ring Row Variations > Strict Pull Up / Chin Up > Static Hold with Chin above the Bar


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