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, November 4th, 2026

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, up-downs, plank on hands
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Shoulder to Overhead (ascending weights)
1 Rope Climb

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Workout: AMRAP x 21 Minutes

Buy in: Run the Loop

-in remaining time complete AMRAP of:

2 Rope Climbs
5 Shoulder to Overhead (135/95)
8 Box Jumps (30″/24″)

*Rx+: (155/105) / *CRx: (185/115)

*One score: total # of rounds + reps completed

*Rope Climb Scaling Options:

Scale Reps or distance on rope
Rope Ascents (4 Reps per round)
Strict Pull Ups (5 Reps per round)

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Cardio Option: AMRAP x 21 Minutes

Buy in: Run the Loop

-in remaining time complete:

2 Rope Climbs
5 DB Shoulder to Overhead (50×2/35×2)
8 Box Jumps (30″/24″)

*One score: total # of rounds + reps completed

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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