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, July 7th, 2026

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
Banded Shoulder Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

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

*If you’re doing RC’s then sub in 1 RC for round 3 and 4

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Workout: AMRAP x 16 Minutes

32 Double Unders
8 Shoulder to Overhead (135/95)
2 Rope Climbs

*Every 4 Minutes (not including 0:00) complete:

200 Meter Run

*CRx: 4 Shoulder to Overhead (185/115)

*One score: total # of rounds + reps completed

*Rope Climb Scaling Options:

Scale reps of distance on rope
Rope Ascents (4 Reps per round)
Strict Pull Ups (6 Reps per round)

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Cardio Option: AMRAP x 16 Minutes

36 Double Unders
8 DB Shoulder to Overhead (50×2/35×2)
2 Rope Climbs

*Every 4 Minutes (not including 0:00) complete:

200 Meter Run

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Core: 4 Rounds

30 Plate Twists (25/15)
:30s Hollow Hold

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