Wednesday June 22nd 2016

Mobility: Spend 6 Minutes Working on Upper Thoracic Mobility

Grease the Groove: Sots Press 4 sets of 3 reps YouTube Preview Image

*If you are using the Box modification, do not go over the training bar.

Diablo Strong Skill: High Hang Snatch 6 sets of 1 rep @ 60-65%  YouTube Preview Image

Keep bar at Hip and jump though the feel and pull yourself under the bar.

Workout: 4 Rounds, with a built in rest, for time of:

  • 12 Wall Balls (10-8’/14-9’/20-10′)
  • 10 Box Jumps (12/20/24)
  • 8 Toes to Bar (Sit Ups)
  • 6 strict Press (15/25/45)

-1 minute rest after first round,

-30 second rest after the second round,

-0 second rest after the 3rd round

*Hustle between stations and try and keep the reps unbroken while you there is a built in rest.


Diablo FIT: Decreasing Rest Fight gone bad. 3 Rounds of 1 Minute on and a rest. (1 Minute Rest first round, 40 Seconds rest second round, no Rest 3rd round.  

  • Wall Ball
  • Box Jump
  • Sit ups (Toes to Bar)
  • DB Push Press (30 Sec Strict Press/ 30 sec Push Press)  *Make it a challenging Weight.  

RomWOD & Skills: This weeks skill is Handstands!

  • Plank
  • Handstand Wall Hold
  • Freestanding Handstand
  • Handstand Walking

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