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: Friday, October 23rd, 2026

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds

(12/9) Calorie Row/Bike/Runner/Ski
6 Alt DB Devils Press (ascending weights)
:15s Hollow Hold

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Workout: 4 intervals (1 Min Stations / :15s Transition)

Station1: Max Weighted Ab-Mat Sit Ups (20/14)
Station2: Max Alt DB Devils Press (50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*4 Total Scores:

ABSU + DP + Cals = Score for that round

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Core: 3 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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