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, August 2nd, 2026

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, up-downs, plank on hands
Banded Shoulder Stretch – 1 Min preside

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Pre-Game: 3 Rounds

200 Meter Run
3 Hang Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

400 Meter Med-Ball Run (20/14)

-THEN-

4 Rounds

8 Handstand Push Ups
16 Alt Med-Ball Box Step Ups (24”/20”)(20/14)
8 Hang Power Snatches (95/65)

-THEN-

400 Meter Med-Ball Run (20/14)

*Handstand Push Up Scaling Options:

Scale Reps or Distance with ab-mats
Plyo Box HSPU (8 Reps per round)
Hand Release Push Ups (12 Reps per round)

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Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-THEN-

4 Rounds

8 Handstand Push Ups
16 Alt Med-Ball Box Step Ups (24”/20”)(20/14)
8 DB Hang Power Snatches (50/35) *4 per side

-THEN-

400 Meter Med-Ball Run (20/14)

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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