Diablo

WODs


November 06, 2016 Sunday


November 05, 2016 Saturday


November 04, 2016 Friday


November 03, 2016 Thursday


November 02, 2016 Wednesday

Begin with a 500m row, then complete 15 burpees. Rest until the 4 minute mark. Repeat 3 more rounds. A max effort 500k row will severely hinder your ability to complete the burpees! Assume that the burpees will take 45 seconds to 1:15 and pace your row accordingly.


November 01, 2016 Tuesday

Back Squat: Work up to a Heavy Single at 85% of your 1 rep max, then complete 1 Drop Set. The drop set should be 20 lbs less if your max is under 315, or drop 30 if its over 315, then complete 1 Max Set for Reps. Scale Guide: 15 – 20+ reps


October 31, 2016 Monday


October 30, 2016 Sunday


October 29, 2016 Saturday


October 28, 2016 Friday


October 27, 2016 Thursday

Buy-in: 1 min Air Bike for max calories then, AMRAP for 4 Minutes of: 15 Wall Balls 10 Box Jumps 5 Burpees At the 5 minute mark, Rest 2 minutes then Repeat. Buy in: 1 Minute Air Bike for max calories then, AMRAP 4 minutes – starting where you left off.

Kingda Ka

Buy-in: 1 min Air Bike for max calories then, AMRAP for 4 Minutes of: 15 Wall Balls 10 Box Jumps 5 Burpees At the 5 minute mark, Rest 2 minutes then Repeat. Buy in: 1 Minute Air Bike for max calories then, AMRAP 4 minutes – starting where you left off.


October 26, 2016 Wednesday


October 25, 2016 Tuesday


October 24, 2016 Monday


October 23, 2016 Sunday


October 22, 2016 Saturday

Barbara Meets Grace

Barbells for Boobs Partner Workout.


October 21, 2016 Friday

3 Sets of 10 – 15 ‘Heavy’, Unbroken Wall Balls. Select a heavy wall ball (We have 25 & 30’s). If squat depth is not adequate, use a light Wall Ball and throw to a higher than normal target (10’ / 12’). Hang on for big, unbroken, full range of motion sets.

Part 1

“Tres Amigos” In Teams of 3: 1 athlete Works, 1 athlete Holds a sandbag 60/80, and 1 athlete Rests. 8 minutes AMRAP Barbell Thruster for max reps: 65 / 95 – The barbell may not touch the ground. Rest 2 minutes, then: AMRAP 8 minutes KB Farmers Carry for max distance in meters – # 35 / 53 (One in each hand) All three teammates must stay together. Go as far as possible by walking to the 400m turn around point. Once time is short, turn around at the 100 or 50m. The KB’s cannot touch the ground. If there is a team of two, athletes will not use a Sandbag. So one person rest, while one person is working. Transitions should always be at the hip level! Pass the barbell or kettlebells facing each other. The sandbag may be passed at the shoulder level if needed. The resting athlete should be communicating loudly and be ready to go when the working athlete shows signs of fatigue. The sandbag may be held off the ground anyway desired. BURPEE DROP PENALTY: If the barbell, kettlebells or sandbag touch the ground before the end of the 8 minute AMRAP, all 3 teammates must complete 3 burpees each before beginning again. Score: There will be two AMRAPS. Total Thruster reps for the first and total meters traveled in the Farmer Carry for the second. For the Farmer Carry, round DOWN to the nearest 50m, i.e., 450, 500, 550, 600, etc. All three athletes should enter the total score. Indicate partners in the notes.

Part 2

“Tres Amigos” In Teams of 3: 1 athlete Works, 1 athlete Holds a sandbag 60/80, and 1 athlete Rests. 8 minutes AMRAP Barbell Thruster for max reps: 65 / 95 – The barbell may not touch the ground. Rest 2 minutes, then: AMRAP 8 minutes KB Farmers Carry for max distance in meters – # 35 / 53 (One in each hand) All three teammates must stay together. Go as far as possible by walking to the 400m turn around point. Once time is short, turn around at the 100 or 50m. The KB’s cannot touch the ground. If there is a team of two, athletes will not use a Sandbag. So one person rest, while one person is working. Transitions should always be at the hip level! Pass the barbell or kettlebells facing each other. The sandbag may be passed at the shoulder level if needed. The resting athlete should be communicating loudly and be ready to go when the working athlete shows signs of fatigue. The sandbag may be held off the ground anyway desired. BURPEE DROP PENALTY: If the barbell, kettlebells or sandbag touch the ground before the end of the 8 minute AMRAP, all 3 teammates must complete 3 burpees each before beginning again. Score: There will be two AMRAPS. Total Thruster reps for the first and total meters traveled in the Farmer Carry for the second. For the Farmer Carry, round DOWN to the nearest 50m, i.e., 450, 500, 550, 600, etc. All three athletes should enter the total score. Indicate partners in the notes.