WOD: Saturday, September 22nd, 2018

Posted September 21, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Banded Lat Pull downs – 10 Reps per side
Banded Shoulder Rotations- 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds

30 Double Unders
3 Shoulder to Overhead (ascending weighs)
5 Broad Jumps

Workout: For Time

2o Shoulder to Overhead (95/65)
16 Shoulder to Overhead (115/85)
12 Shoulder to Overhead (135/95)
8 Shoulder to Overhead (155/105)
4 Shoulder to Overhead (175/115)

B/W Rounds: 200 Meter Run + 10 Box Jumps (30/24)

Strength: Bench Press

4 sets x 5 Reps at a 31×0 Tempo

*3 seconds on the way down, 1 second pause at the chest each rep

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Tuesday, August 18th, 2026

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Power Cleans (ascending weights)
:10s Chin over bar hold

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Workout: For Time

1 Round

400 Meter Run
16 Chest to Bar Pull Ups
8 Power Cleans (155/105)

-THEN-

2 Rounds

200 Meter Run
8 Chest to Bar Pull Ups
4 Power Cleans (155/105)

-THEN-

4 Rounds

100 Meter Run (Back Door)
4 Chest to Bar Pull Ups
2 Power Cleans (155/105)

*Rx+: (185/115) // CRx: (205/125) (Same Reps as Rx)

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Cardio Option: For Time

1 Round

400 Meter Run
16 Chest to Bar Pull Ups
24 Rage Balls (20/15)

-THEN-

2 Rounds

200 Meter Run
8 Chest to Bar Pull Ups
12 Rage Balls (20/15)

-THEN-

4 Rounds

100 Meter Run (Back Door)
4 Chest to Bar Pull Ups
6 Rage Balls (20/15)

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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