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, April 19th, 2025 (Burpee Day 83)

Warm-up: Group Dynamic

Squat – Lunge Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Bodyweight Lunges
Pigeon Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

200 Meter Run
6 Alt Front Rack Lunges (ascending weights)
3 Strict Toes to Bar OR 5 SLOW Knee Raises

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Workout: AMRAP + For Time

Part A – AMRAP x 16 Minutes

Run to the end of the driveway
4 Lateral Pogo Burpees
8 Alt Front Rack Lunges (115/85)
4 Toes to Bar

-Rest 2 Minutes-

Part B – For Time

400 Meter Run

*Two Scores:

Rounds + Reps for Part A
Time for Part B
Completing the full run on part A counts as 1 rep

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Cardio Option: AMRAP + For Time

Part A – AMRAP x 16 Minutes

Run to the end of the driveway
4 Lateral Pogo Burpees over DB
8 Alt DB Lunges (50/35)
4 Toes to Bar

-Rest 2 Minutes-

Part B – For Time

400 Meter Run

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Core: 4 Rounds

10 Turkish Sit Ups (20/15)
10 KB Pull Throughs (16K/12K)

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