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, July 30th, 2026

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: 3 Rounds (10 Min Cap)

250 M Row / 200 M Run / 600 M Bike
3 Power Snatches (ascending weights)
1 Rope Climb OR 3 Strict Pull Ups

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Workout: For Time

4 Rounds

250 M Row / 200 M Run / 600 M Bike
6 Power Snatches (115/85)
2 Rope Climbs

-THEN-

4 Rounds

250 M Row / 200 M Run / 600 M Bike
12 Alt DB Snatches (50/35)
2 Rope Climbs

*CRx: 6 Power Snatches (135/95)

*Rope Climb Scaling Options:

Scale Reps or distance on rope
Rope Ascents (4 Reps per round)
Strict Pull Ups (4 Reps per round)

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Cardio Option: For Time

4 Rounds

250 M Row / 200 M Run / 600 M Bike
12 Rage Balls (20/15)
2 Rope Climbs

-THEN-

4 Rounds

250 M Row / 200 M Run / 600 M Bike
12 Alt DB Snatches (50/35)
2 Rope Climbs

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
:20s Unweighted Hanging Knee Raise Hold

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