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: Sunday, February 22nd, 2026 (Burpee Day 27)

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm push ups – 5-4-3-2-1
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds (10 Min Cap)

1 Minute Row/Ski/Bike
3 Power Snatches (ascending weights)
10 Double Unders (20 singles)

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Workout: AMRAP x 15 Minutes

Buy in: 1000 M Row/Ski OR 2400 M Bike

-then in remaining time AMRAP of:

5 Power Snatches (115/75)
15 Med-Ball Push Press (20/14)
30 Double Unders

*CRx: 5 PS (135/85)

*One Score: rounds + reps completed in remaining time

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Cardio Option: AMRAP x 15 Minutes

Buy in: 1000 M Row/Ski OR 2400 M Bike

-then in remaining time AMRAP of:

10 American KB Swings (24K/16K)
15 Med-Ball Push Press (20/14)
30 Double Unders

*One Score: rounds + reps completed in remaining time

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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