Diablo

WODs


October 20, 2016 Thursday

Complete 2 Cleans & 1 Jerk for 4 sets starting at 65% of your 1 rep max Clean and Jerk. Increase weight up to 75% if desired and proper technique permits.

Use a challenging weight that forces you to break up the Presses. Having to break each set up 3 – 4 times is a good indication of proper scaling. You should not be able to do 15 Strict Press unbroken.


October 19, 2016 Wednesday

6 Minute EMOM of 4 Hang Power Cleans. Start a clock at Minute 0, warm up your Hang Clean to @ 60% of your 1 Rep Max Clean. At minute 4 the EMOM begins. 6 rounds ends at minute 10. If you complete 4 reps under 10 seconds with ease, then add weight for the next round.


October 18, 2016 Tuesday


October 17, 2016 Monday


October 16, 2016 Sunday

Super Set with Ring Rows 4 x 10

Breaking Bad

With a partner, load a barbell to # 95 / #135. Partner A holds a front rack position while Partner B completes 1 round of that AMRAP. Then the Partner B holds the barbell while Partner A completes a round of the triplet. BARBELL DROP PENALTY: 10 Sit-up Med Ball passes. If the barbell drops to the ground before a partner finishes a complete round, then both athletes must complete 10 Sit Up Med Ball Passes together. While sitting on the ground feet-to-feet, do one sit-up simultaneously with one partner holding the med ball. At the top of the sit up, toss the ball to the opposite partner and complete another Sit-up. Both partners do 10 total Sit-ups – with 5 med ball exchanges.


October 15, 2016 Saturday

Max Calories Row & Bike 3 Rounds of 1 minute max calories on the bike. Rest as desired. 3 Rounds of 1 minute max calories on the rower. Rest as desired. Coaches will start groups at the top of each minute. Alternate rowers and bikes as desired. Intensity is important! Manage speed for the first 30 seconds then hit it ALL OUT for the last 30 seconds. Rest time should be anywhere between 2 – 3 Minutes to get a decent recovery so you come back into the max effort for the later rounds.


October 14, 2016 Friday

Jungle Mountain

20 Minute Time Cap


October 13, 2016 Thursday


October 12, 2016 Wednesday

Even Steven


October 11, 2016 Tuesday


October 10, 2016 Monday

Ship’s Tender

At Minute 9 row another 900/1000 meters. Then pickup where you left off.


October 09, 2016 Sunday


October 08, 2016 Saturday


October 07, 2016 Friday


October 06, 2016 Thursday

Hell-Cat Complex


October 05, 2016 Wednesday


October 04, 2016 Tuesday

10 Second Pause at the Bottom.


October 03, 2016 Monday