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, July 21st, 2026

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap)

200 M Row / 150 M Run / 300 M Bike
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

Buy in: 1000 M Row / 800 M Run / 2400 M Bike

-THEN-

5 Rounds

6 Handstand Push Ups
6 Power Snatches (135/85)
36 Double Unders

-THEN-

Buy out: 1000 M Row / 800 M Run / 2400 M Bike

*HSPU Scaling Options:

Scale reps OR Distance with ab-mats
Plyo box HSPU (same reps as Rx)
Hand Release Push Ups (12 Reps per round)

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Cardio Option: For Time

Buy in: 1000 M Row / 800 M Run / 2400 M Bike

-THEN-

5 Rounds

6 Handstand Push Ups
12 Alt DB Snatches (50/35)
36 Double Unders

-THEN-

Buy out: 1000 M Row / 800 M Run / 2400 M Bike

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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