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: Saturday, August 15th, 2026

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
1 Barbell Complex (ascending weights)
:10s Hanging Knee Raise Hold

*Barbell Complex:

2 Hang Power Cleans + 1 Front Squat = 1 Rep

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Workout: For Time

4 Rounds

400 Meter Run
16 Toes to Bar
4 Barbell Complexes (135/95)

*Each Barbell Complex must be done UNBROKEN!

*Rx: (155/105) // *CRx: (185/125)

*BARBELL COMPLEX REPS PER ROUND:

2 Hang Power Cleans + 1 Front Squat = Rep 1
2 Hang Power Cleans + 1 Front Squat = Rep 2
2 Hang Power Cleans + 1 Front Squat = Rep 3
2 Hang Power Cleans + 1 Front Squat = Rep 4
Each Round will contain 8 HPC + 4 FS

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Cardio Option: For Time

4 Rounds

400 Meter Run
16 Toes to Bar
4 KB Complexes (24K/16K)

*KB COMPLEX REP SCHEME:

4 Russian KB Swings + 2 Goblet Squats = 1 Rep

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

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