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: Saturday, July 11th, 2026

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
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 Squat Cleans (ascending weights)
:10s Chin over bar hold

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Workout: For Time

1 Round

400 Meter Run
16 Pull Ups
8 Squat Cleans (135/95)

-THEN-

2 Rounds

200 Meter Run
8 Pull Ups
4 Squat Cleans (135/95)

-THEN-

4 Rounds

100 Meter Run (BACK STAIRS)
4 Pull Ups
2 Squat Cleans (135/95)

*Rx+: SC (185/115) OR Bar/Ring MU (8-2×4-4×2)

*CRx: SC (185/115) AND Bar/Ring MU (8-2×4-4×2)

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Cardio Option: For Time

1 Round

400 Meter Run
16 Pull Ups
16 Atomic Sit Ups (25/15)

-THEN-

2 Rounds

200 Meter Run
8 Pull Ups
8 Atomic Sit Ups (25/15)

-THEN-

4 Rounds

100 Meter Run (BACK STAIRS)
4 Pull Ups
4 Atomic Sit Ups (25/15)

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Core: 4 Rounds

20 Weighted reach the ceilings (25/15)
20 Kick the ceilings

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