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, June 30th, 2026

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 min cap)

Run to the end of the driveway
3 Hang Power Snatches (ascending weights)
:15s Handstand Hold or Plank on hands

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Workout: For Time

400 Meter Med-Ball Run (20/14)

-into-

12 – 8 – 4

Hang Power Snatches (115/85)

6 – 4 – 2

Strict Handstand Push Ups

-THEN-

400 Meter Med-Ball Run (20/14)

-into-

3 Rounds

8 Hang Power Snatches (115/85)
4 Strict Handstand Push Ups

*Strict HSPU Scaling Options:

Scale reps or distance with ab-mats (no kipping)
Plyo box HSPU (same reps)
Hand release push ups (12-8-4 / 3×8)

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Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-into-

24 – 16 – 8

Alt DB Hang Snatches (50/35)

6 – 4 – 2

Strict Handstand Push Ups

-THEN-

400 Meter Med-Ball Run (20/14)

-into-

3 Rounds

16 Alt DB Hang Snatches (50/35)
4 Strict Handstand Push Ups

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Core: 4 Rounds

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

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