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, September 10th, 2026

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Shoulder Stretch – 1 Min per side

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Pre-Game: 3 Rounds

250 M Row / 200 M Run / 600 M Bike
5 Hang Power Snatches (ascending weights)
5 Slow Knee Raises

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Workout: For Time

Buy in: 500 M Row / 400 M Run / 1200 M Bike

-THEN-

3 Rounds

7 Toes to Bar
21 Double Unders
7 Hang Power Snatches (105/65)

-into-

3 Rounds

7 Toes to Bar
21 Double Unders
14 Alt DB Hang Snatches (50/35)

-THEN-

Buy out: 500 M Row / 400 M Run / 1200 M Bike

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Cardio Option: For Time

Buy in: 500 M Row / 400 M Run / 1200 M Bike

-THEN-

3 Rounds

7 Toes to Bar
21 Double Unders
14 American KB Swings (24K/16K)

-into-

3 Rounds

7 Toes to Bar
21 Double Unders
14 Alt DB Hang Snatches (50/35)

-THEN-

Buy out: 500 M Row / 400 M Run / 1200 M Bike

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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