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, July 25th, 2026

Group Dynamic Warmup:

Plate Squat tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Samson Stretch – 1 Min per side

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Power Cleans (ascending weights)
3 QUALITY Wall Balls (at workout weight)

——————————————————————————————————–

Workout: Every 5 Minutes x 4 Rounds

300 Meter Run
20 Wall Balls (20/14)

-in remaining time complete:

Max Power Cleans (155/105)

*Rx+: PC (185/115) / *CRx: PC (205/135)

*One score: total # of PC’s accumulated

——————————————————————————————————–

Cardio Option: Every 5 Minutes x 4 Rounds

300 Meter Run
20 Wall Balls (20/14)

-in remaining time complete:

Max Burpee-Rage Balls (20/15)

——————————————————————————————————–

Core: 4 Rounds

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

Posted in Workout of the Day | Comments Off