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: Thursday, March 12th, 2026 (Burpee Day 45)

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 3 Rounds (10 Min Cap)

(9/7) Calorie Row/Bike/Ski
3 Shoulder to Overhead (ascending weights)
:10s Chin Over Bar Hold

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Workout: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Ski

-Rest :30s-

AMRAP x 6 Minutes

4 Strict Pull Ups
8 Shoulder to Overhead (115/85)
24 Double Unders

-Rest 2 Minutes and Repeat-

*Four Total Scores:

Calories completed for each interval
Rounds + Reps completed for each interval

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Cardio Option: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Ski

-Rest :30s-

AMRAP x 6 Minutes

4 Strict Pull Ups
8 DB Shoulder to Overhead (50×2/35×2)
24 Double Unders

-Rest 2 Minutes and Repeat-

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Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

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