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 23rd, 2026

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Overhead Squats (ascending weights)
3 Strict Pull Ups

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Workout: For Time

400 Meter Run

-into-

1 Round

18 Weighted Ab-Mat Sit Ups (20/14)
18 Overhead Squats (105/65)
18 Pull Ups

-THEN-

400 Meter Run

-into-

2 Rounds

9 Weighted Ab-Mat Sit Ups (20/14)
9 Overhead Squats (105/65)
9 Pull Ups

-THEN-

400 Meter Run

-into-

3 Rounds

6 Weighted Ab-Mat Sit Ups (20/14)
6 Overhead Squats (105/65)
6 Pull Ups

——————————————————————————————————–

Cardio Option: For Time

400 Meter Run

-into-

1 Round

18 Weighted Ab-Mat Sit Ups (20/14)
24 DB Goblet Squats (50/35)
18 Pull Ups

-THEN-

400 Meter Run

-into-

2 Rounds

9 Weighted Ab-Mat Sit Ups (20/14)
12 DB Goblet Squats (50/35)
9 Pull Ups

-THEN-

400 Meter Run

-into-

3 Rounds

6 Weighted Ab-Mat Sit Ups (20/14)
8 DB Goblet Squats (50/35)
6 Pull Ups

——————————————————————————————————–

Core: 4 Rounds

30 Flutter Kicks
30 Scissor Kicks

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