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: Sunday, May 31st, 2026 (Burpee Day 125)

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Banded Lat/Samson Stretch – 1 min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Thrusters (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: AMRAP + For Time

Part A – AMRAP x 12 Minutes

200 Meter Run
2 Wall Walk Complex’s
6 Thrusters (115/85)

-Rest 2 Minutes-

Part B – For Time

400 Meter Run

*Two Scores:

Rounds + Reps for Part A
Time for Part B

*Wall Walk complex:

1 wall walk + 1 wall facing HSPU = 1 rep

*CRx: 6 Thrusters (135/95)

*Wall Walk Complex Scaling Options:

2 Regular Wall Walks per round
2 Scaled Wall Walks per round
6 Hand Release Push Ups per round

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Cardio Option: AMRAP + For Time

Part A – AMRAP x 12 Minutes

200 Meter Run
2 Wall Walk Complex’s
6 DB Thrusters (50×2/35×2)

-Rest 2 Minutes-

Part B – For Time

400 Meter Run

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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