WOD: Sunday, September 16th, 2018

Posted September 15, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of movement
Alternate between :15s of high knees and butt kicks
Sumo Inchworm Push ups – 5-4-3-2-1 Reps

Pre-Game: 4 Rounds

Run the stairs
5 American KB Swings (ascending weights)
:20s Plank on Hands

Workout: For Time

Buy In: 1,000 meter Row OR Calorie Bike/Runner (60/50)

-THEN-

4 Rounds

300 Meter Run
20 Ab-Mat sit ups
10 American KB Swings (24k/16k)

-THEN-

Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Sunday, July 20th, 2025

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds

250 Meter Row OR 600 Meter Bike
3 Power Snatches (ascending weights)

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Workout: For Time

1 Round

500 Meter Row OR 1200 M Bike
24 Med-Ball Push Press (20/14)
12 Power Snatches (115/85)

-Then-

2 Rounds

250 Meter Row OR 600 M Bike
12 Med-Ball Push Press (20/14)
6 Power Snatches (115/85)

-Then-

4 Rounds

125 Meter Row OR 300 M Bike
6 Med-Ball Push Press (20/14)
3 Power Snatches (115/85)

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Cardio Option: For Time

1 Round

500 Meter Row OR 1200 M Bike
24 Med-Ball Push Press (20/14)
24 Alt DB Snatches (50/35)

-Then-

2 Rounds

250 Meter Row OR 600 M Bike
12 Med-Ball Push Press (20/14)
12 Alt DB Snatches (50/35)

-Then-

4 Rounds

125 Meter Row OR 300 M Bike
6 Med-Ball Push Press (20/14)
6 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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