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, May 19th, 2026 (Burpee Day 113)

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm push ups – 5-4-3-2-1 Reps
Banded Hamstring Stretch – 1 Min per side

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Pre-Game: 3 Rounds (10 Min Cap)

Run to the end of the driveway
5 Sumo Deadlift High Pulls (ascending weights)
:10s Dead Hang from Pull up bar

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Workout: For Time

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

-into-

3 Rounds

9 Sumo Deadlift High Pulls (105/75)
12 High Plank Plate Step Ups (45)

-THEN-

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

-into-

3 Rounds

12 High Plank Plate Step Ups (45)
9 Sumo Deadlift High Pulls (105/75)

-THEN-

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

*CRx: Handstand Walk (30 ft / 10 ft sections)

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Cardio Option: For Time

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

-into-

3 Rounds

18 Rage Balls (20/15)
12 High Plank Plate Step Ups (45)

-THEN-

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

-into-

3 Rounds

12 High Plank Plate Step Ups (45)
18 Rage Balls (20/15)

-THEN-

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

——————————————————————————————————–

Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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