WOD: Sunday, March 3rd, 2019

Posted March 2, 2019 by Diogo Dias & filed under Workout of the Day.

Due to the cancellation of classes on Saturday, March 2nd we will be adding a 3rd class to tomorrows schedule (Sunday, March 3rd). Class schedule is as follows, 8 am – 9am – 10 am ONLY. We will also be running the programming for Saturday (Open Workout 19.2) due to the cancellation.

WOD: Thursday, July 17th, 2025

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

200 Meter Run
3 Hang Power Snatches (ascending weights)
:10s Chin over bar hold

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Workout: For Time

800 Meter Run

-into-

12 – 10 – 8

Hang Power Snatches (105/75)

6 – 5 – 4

Strict Pull Ups

-Then-

800 Meter Run

-into-

3 Rounds

10 Alt DB Hang Snatches (50/35)
5 Strict Pull Ups

*RX+: Hang Power Snatches (115/85)

*CRX: Hang Power Snatch (135/95) AND DB (70/50)

*If raining sub:

1000 M Row OR 2400 M Bike

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Cardio Option: For Time

800 Meter Run

-into-

18 – 15 – 12

American KB Swings (24K/16K)

6 – 5 – 4

Strict Pull Ups

-Then-

800 Meter Run

-into-

3 Rounds

10 Alt DB Hang Snatches (50/35)
5 Strict Pull Ups

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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