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: Friday, November 21st, 2025

Group Dynamic Warmup:

2 Minutes of movement
:20s of High Knees, Air squats, Squat hold
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

(9/7) Calorie Row/Bike/Runner/Ski
3 Power Cleans (ascending weights)
5 QUALITY Wall Balls (at workout weight)

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Workout: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 6 Minutes

12 Wall Balls (20/14)
6 Power Cleans (115/85)

-Rest 2 Minutes and Repeat-

*RX+: 6 PC (135/95) / CRX: 4 PC (185/115)

*4 Total Scores:

Calories completed for each interval
Rounds + Reps completed for each AMRAP

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Cardio Option: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 6 Minutes

12 Wall Balls (20/14)
12 Russian KB Swings (24K/16K)

-Rest 2 Minutes and Repeat-

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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