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: Wednesday, October 7th, 2026

Group Dynamic Warmup:

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

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Strength: Clean (17 Minutes)

4 Sets x 1 Rep

Sets 1 and 2: 1 Rep each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

*Heavy single week! Focus on technique during warm ups

*If you fail at 95% back it down to 90% and finish there

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Workout: AMRAP x 15 Minutes

(15/10) Cal Row/Ski OR (10/7) Cal Bike
5 Squat Cleans (135/95)
5 Chest to Bar Pull Ups

*One score: total # of rounds + reps completed in 15 min

*Chest to Bar Scaling Options:

Scale to regular kipping pull ups
Banded Chest 2 Bar Pull ups

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Cardio Option: AMRAP x 15 Minutes

(15/10) Cal Row/Ski OR (10/7) Cal Bike
10 Atomic Sit Ups (25/15)
5 Chest to Bar Pull Ups

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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