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, March 1st, 2026 (Burpee Day 34)

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20 Plank on hands – :10s of Shoulder Taps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds (10 Min Cap)

(9/7) Calorie Row/Ski/Bike
5 Push Presses (ascending weights)
5 SLOW Knee Raises

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Workout: Ladder + For Time

PART A- Ladder x 14 Minutes

4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

Calorie Row/Bike/Ski
Toes to Bar
Push Presses (115/85)

-Rest 2 Minutes-

PART B- For Time

500 Meter Row/Ski OR 1200 M Bike

*Two Scores:

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

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Cardio Option: Ladder + For Time

PART A- Ladder x 14 Minutes

4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

Calorie Row/Bike/Ski
Toes to Bar
DB Push Press (50×2/35×2)

-Rest 2 Minutes-

PART B- For Time

500 Meter Row/Ski OR 1200 M Bike

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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