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: Thursday, November 5th, 2026

Group Dynamic Warmup:

Plate Squat tabata – 2 Minutes
:20s Bottom of squat hold – :10s of plate squats
Couch Stretch – 1 Min per side

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Pre-Game: 3 Rounds

250 M Row / 200 M Run / 600 M Bike
3 Overhead Squats (ascending weights)
15 Double Unders (30 Singles)

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Workout: For Time

500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds

5 Overhead Squats (105/65)
15 Wall Balls (20/14)
30 Double Unders

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds

30 Double Unders
15 Wall Balls (20/14)
5 Overhead Squats (105/65)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

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Cardio Option: For Time

500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds

5 Atomic Sit Ups (25/15)
15 Wall Balls (20/14)
30 Double Unders

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds

30 Double Unders
15 Wall Balls (20/14)
5 Atomic Sit Ups (25/15)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

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Core: 4 Rounds

30 Mountain Climbers
:30s SIde Plank (per side)

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