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: Saturday, June 27th, 2026

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm push ups – 5-4-3-2-1 Reps
Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 min cap)

200 M Run / 250 M Row / 600 M Bike
3 Power Cleans (ascending weights)
3 Box Jumps (at workout height)

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Workout: For Time

2 Rounds

12 Box Jumps (30”/24”)
6 Power Cleans (155/105)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-THEN-

2 Rounds

10 Box Jumps (30”/24”)
5 Power Cleans (155/105)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-THEN-

2 Rounds

8 Box Jumps (30”/24”)
4 Power Cleans (155/105)

*CRx: PC (185/125) (Same Reps as Rx)

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Cardio Option: For Time

2 Rounds

12 Box Jumps (30”/24”)
12 Rage Balls (20/15)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-THEN-

2 Rounds

10 Box Jumps (30”/24”)
10 Rage Balls (20/15)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-THEN-

2 Rounds

8 Box Jumps (30”/24”)
8 Rage Balls (20/15)

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

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