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: Thursday, May 21st, 2026 (Burpee Day 115)

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Shoulder Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Bike/Runner/Ski
3 Shoulder to Overhead (ascending weights)
:10s Chin over bar hold

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Workout: AMRAP x 20 Minutes

4 Shoulder to Overhead (135/95)
8 Chest to Bar Pull Ups
24 Double Unders

*Every 4 Minutes (NOT including 0:00) complete:

250 M Row/Ski / 200 M Run / 600 M Bike

*Rx+: 2 S2OH (185/125) OR 4 Bar/Ring MU

*CRx: 2 S2OH (185/125) AND 4 Bar/Ring MU

*One score: total rounds + reps completed in 20 mins

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Cardio Option: AMRAP x 20 Minutes

4 DB Shoulder to Overhead (50×2/35×2)
8 Chest to Bar Pull Ups
24 Double Unders

*Every 4 Minutes (NOT including 0:00) complete:

250 M Row/Ski / 200 M Run / 600 M Bike

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Core: 4 Rounds

15 V-Ups
30 Scissor Kicks

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