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: Tuesday, November 29th, 2022

Warm-up: Group Dynamic

2 Minutes of movement
:20s of high knees, lateral hops, burpees
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
5 Shoulder to Overhead (ascending weights)
5 Jump Squats

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Workout: For Time

500 Meter Run

-Then-

42 – 36 – 30

Double Unders

14 – 12 – 10

Shoulder to Overhead (105/75)

-Into-

500 Meter Run

-Then-

21 – 18 – 15

Box Jumps (24”/20”)

7 – 6 – 5

Shoulder to Overhead (135/95)

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Cardio Option: For Time

500 Meter Run

-Then-

42 – 36 – 30

Double Unders

28 – 24 – 20

Med-Ball Push Press (20/14)

-Into-

500 Meter Run

-Then-

21 – 18 – 15

Box Jumps (24”/20”)

14 – 12 – 10

Med-Ball Push Press (20/14)

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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