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: Saturday, July 18th, 2026

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Pigeon Stretch – 1 Min per side

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap)

200 M Row / 150 M Run / 300 M Bike
3 Hang Clusters (ascending weights)
3 Box Jumps (at workout height)

——————————————————————————————————–

Workout: For Time

500 M Row / 400 M Run / 1200 M Bike

–into–

18 – 15 – 12

Box Jumps (24”/20”)

6 – 5 – 4

Hang Clusters (115/85)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds

15 Box Jumps (24”/20”)
5 Hang Clusters (115/85)

*Rx+: Hang Clusters (135/95)

*CRx: Hang Clusters (155/105)

——————————————————————————————————–

Cardio Option: For Time

500 M Row / 400 M Run / 1200 M Bike

–into–

18 – 15 – 12

Box Jumps (24”/20”)

12 – 9 – 6

Atomic Sit Ups (25/15)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds

15 Box Jumps (24”/20”)
9 Atomic Sit Ups (25/15)

——————————————————————————————————–

Core: 4 Rounds

20 Weighted Reach the Ceilings (25/15)
20 Kick the Ceilings

Posted in Workout of the Day | Comments Off