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, April 22nd, 2026 (Burpee Day 86)

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge – :10s Hip Thrust Tabata – 2 Minutes
Seated Hamstring Stretch – 1 Min per side

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Pre-Game: 3 Rounds

200 Meter Run
5 Deadlifts (ascending weights)
:15s Hollow Hold

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Workout: Every 4:30 Minutes x 4 Rounds

Odd Rounds (1 and 3):

200 Meter Run
15 V-Ups

-in remaining time complete:

Max Deadlifts (205/135)

Even Rounds (2 and 4):

200 Meter Run
15 V-Ups

-in remaining time complete:

Max Wall Balls (20/14)

*Two Scores:

Total # of Deadlifts accumulated
Total # of Wall Balls accumulated

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Cardio Option: Every 4:30 Minutes x 4 Rounds

Odd Rounds (1 and 3):

200 Meter Run
15 V-Ups

-in remaining time complete:

Max Rage Balls (20/15)

Even Rounds (2 and 4):

200 Meter Run
15 V-Ups

-in remaining time complete:

Max Wall Balls (20/14)

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Core: 4 Rounds

30 Flutter Kicks
30 Scissor Kicks

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