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: Wednesday, March 4th, 2026 (Burpee Day 37)

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, air squats, squat hold
Pigeon Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Front Squats (ascending weights)
15 Double Unders (30 Singles)

*Front squats are coming from the ground

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Workout: AMRAP x 20 Minutes

5 Front Squats (155/105)
10 Alt Bodyweight Box Step Ups (24”/20”)
30 Double Unders

*Every 4 Minutes (including 0:00) complete:

200 Meter Run

*CRx: 5 Front Squats (185/115)

*Workout starts on a 200 Meter Run

*One Score: total # of rounds + reps completed in 20 minutes

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Cardio Option: AMRAP x 20 Minutes

10 DB/KB Goblet Squats (50/35)(24K/16K)
10 Alt Bodyweight Box Step Ups (24”/20”)
30 Double Unders

*Every 4 Minutes (including 0:00) complete:

200 Meter Run

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Core: 4 Rounds

10 Banded Pallof Presses
10 Banded Rotations

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