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, August 18th, 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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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Power Cleans (ascending weights)
:10s Chin over bar hold

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Workout: For Time

1 Round

400 Meter Run
16 Chest to Bar Pull Ups
8 Power Cleans (155/105)

-THEN-

2 Rounds

200 Meter Run
8 Chest to Bar Pull Ups
4 Power Cleans (155/105)

-THEN-

4 Rounds

100 Meter Run (Back Door)
4 Chest to Bar Pull Ups
2 Power Cleans (155/105)

*Rx+: (185/115) // CRx: (205/125) (Same Reps as Rx)

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Cardio Option: For Time

1 Round

400 Meter Run
16 Chest to Bar Pull Ups
24 Rage Balls (20/15)

-THEN-

2 Rounds

200 Meter Run
8 Chest to Bar Pull Ups
12 Rage Balls (20/15)

-THEN-

4 Rounds

100 Meter Run (Back Door)
4 Chest to Bar Pull Ups
6 Rage Balls (20/15)

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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