Wednesday July 13th 2016 – Tres Agaves

It wouldn’t be a Diablo party unless we had some Tres Agaves Tequila. We want to thank them for being such a great Team sponsor over the years. You can see that we have all three teams represented below: Anejo, Reposado, and Blanco. Unfortunately these bottles didn’t make it back from regionals after our 1st place win…I wonder why 😉
Tres Agaves Bottles

Tres-Agaves-new

http://www.tresagaves.com/


Warm up: Group Dynamic Warm up

Loaded Carry: KettleBell Front Rack Walking Lunge 4 sets of 40′ feet. YouTube Preview Image

*Do not let your elbows raise over you shoulders, and do not let your hands outside of the collar bone

Super Set: 3 sets of 5 Seated Box Jumps (Challenging height, not a max effort)

Workout: 3 Rounds for time

  • 12 Pull ups (Ring Rows/ Banded/ Kip)
  • 12 Dumbbell Snatches (15/30/45)
  • 200m Run

Scaling Guide: 6 – 10 Minutes (10 Minute Time Cap)


Diablo FIT: 4 Rounds of 4 Minutes on the minute:

  • 1 Minute Plank (Alternate elevating Leg and or Arm)
  • 200m Run
  • 5-10 Strict Pull Ups (Choose a rep count and stick with it)
  • 10-16 Alternating DB Snatch (Choose a rep count and stick with it) *Choose a weight that is challenging

Total time: 16 minutes


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

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