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, June 28th, 2026

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Shoulder Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 min cap)

(9/7) Calorie Row/Bike/Ski
5 Shoulder to Overhead (ascending weights)
:10s Chin over Bar Hold

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Workout: AMRAP x 18 Minutes

(14/10) Cal Row/Ski OR (10/7) Cal Bike
7 Chest to Bar Pull Ups
7 Shoulder to Overhead (135/95)

*Every 3 Minutes (not including 0:00) complete:

Run to the end of the driveway

*One score: total # of rounds + reps completed

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Cardio Option: AMRAP x 18 Minutes

(14/10) Cal Row/Ski OR (10/7) Cal Bike
7 Chest to Bar Pull Ups
7 DB Shoulder to Overhead (50×2/35×2)

*Every 3 Minutes (not including 0:00) complete:

Run to the end of the driveway

*One score: total # of rounds + reps completed

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Core: 4 Rounds

15 Long Sit Ups
30 Flutter Kicks

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