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: Sunday, August 30th, 2025

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

250 Meter Row/Ski OR 600 Meter Bike
5 Sumo Deadlift High Pulls (ascending weights)
:15s Plank on hands

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Workout: For Time

2 Rounds

500 Meter Row/Ski OR 1200 M Bike

-into-

21 High Plank Step Ups (45)
42 Double Unders
14 Sumo Deadlift High Pulls (115/85)

-then-

14 High Plank Step Ups (45)
42 Double Unders
7 Sumo Deadlift High Pulls (115/85)

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Cardio Option: For Time

2 Rounds

500 Meter Row/Ski OR 1200 M Bike

-into-

21 High Plank Step Ups (45)
42 Double Unders
21 Rage Balls (20/15)

-then-

14 High Plank Step Ups (45)
42 Double Unders
14 Rage Balls (20/15)

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
30 DB Side Bends (50/35)

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