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: Tuesday, November 3rd, 2026

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Pigeon Stretch – 1 Min per side

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap)

150 M Row/Ski OR 300 M Bike
6 Alt Front Rack Lunges (ascending weights)
:10s Hanging Knee Raise Hold

——————————————————————————————————–

Workout: For Time

12 – 10 – 8

Toes to Bar
Alt Front Rack Lunges (115/85)

-THEN-

750 M Row/Ski OR 1800 M Bike

-into-

10 – 8 – 6

Toes to Bar
Alt Front Rack Lunges (115/85)

-THEN-

750 M Row/Ski OR 1800 M Bike

-into-

8 – 6 – 4

Toes to Bar
Alt Front Rack Lunges (115/85)

*CRx: Alt FRL (135/95)

——————————————————————————————————–

Cardio Option: For Time

12 – 10 – 8

Toes to Bar
Alt DB Lunges (50×2/35×2)

-THEN-

750 M Row/Ski OR 1800 M Bike

-into-

10 – 8 – 6

Toes to Bar
Alt DB Lunges (50×2/35×2)

-THEN-

750 M Row/Ski OR 1800 M Bike

-into-

8 – 6 – 4

Toes to Bar
Alt DB Lunges (50×2/35×2)

——————————————————————————————————–

Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

Posted in Workout of the Day | Comments Off