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: Tuesday, June 16th, 2026

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 min cap)

Run to the end of the driveway
3 Push Presses (ascending weights)
:15s Hanging Knee Raise Hold

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Workout: For Time

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

11 Toes to Bar
11 Push Presses (135/95)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

9 Toes to Bar
9 Push Presses (135/95)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

7 Toes to Bar
7 Push Presses (135/95)

——————————————————————————————————–

Cardio Option: For Time

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

11 Toes to Bar
22 Med-Ball Push Press (20/14)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

9 Toes to Bar
18 Med-Ball Push Press (20/14)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

7 Toes to Bar
14 Med-Ball Push Press (20/14)

——————————————————————————————————–

Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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