WOD: Saturday, September 15th, 2018

Posted September 14, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Banded Lat pull downs – 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds (10 Minute cap)

Run the stairs
3 Power Snatches (ascending weights)
:10s Knee Raise hold from the pull up bar

Workout: For Time

Run 300 Meters
10 Toes 2 Bar
12 Power Snatches (95/65)

Run 300 Meters
10 Toes 2 Bar
9 Power Snatches (115/75)

Run 300 Meters
10 Toes 2 Bar
6 Power Snatches (135/85)

Run 300 Meters
10 Toes 2 Bar
3 Power Snatches (155/95)

Strength: Bench Press

4 sets x 10 Reps

*Work to a heavy set of 10

Core: 4 Rounds

30 Bicycles
30 Russian Twists (25/15)

WOD: Wednesday, May 20th, 2026 (Burpee Day 114)

Group Dynamic Warmup:

Med-Ball Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of MB Squats
Couch Stretch – 1 Min per side

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap)

150 M Row/Ski OR 300 M Bike
3 Front Squats (ascending weights)
:15s Hollow Hold

*Front Squats come from the ground

——————————————————————————————————–

Workout: Ladder + For Time

Part A – Ladder x 15 Minutes

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…. Etc

Calorie Row/Bike/Ski
Front Squats (155/105)
Weighted Ab-Mat Sit Ups (20/14)

-Rest 2 Minutes-

Part B – For Time

500 M Row/Ski OR 1200 M Bike

*Two Scores

Last full round completed + partial reps for Part A
Time for Part B

——————————————————————————————————–

Cardio Option: Ladder + For Time

Part A – Ladder x 15 Minutes

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…. Etc

Calorie Row/Bike/Ski
Double DB Front Squats (50×2/35×2)
Weighted Ab-Mat Sit Ups (20/14)

-Rest 2 Minutes-

Part B – For Time

500 M Row/Ski OR 1200 M Bike

——————————————————————————————————–

Core: 4 Rounds

30 Flutter Kicks
30 DB Side Bends (50/35)

Posted in Workout of the Day | Comments Off