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DMSPRESS-1024×682
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ESPU1-e1373672936646-1024×997
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DMSDBSNATCHC-1024×682

Dinami WOD: Tuesday July 7, 2015

Tall Snatch 4-4-4-4

Power Snatch (Touch & Go) 3-3-3-3-3

30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Push-up

Each for distance:
Row: 4x 1 min

Perform at 110% effort / RPE 20
Rest 2 mins between efforts.

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Dinami WOD: Monday July 6, 2015

Tall Jerk 4-4-4-4

Push Jerk 3-3-3-3-3

For time:
Run, 1 mi
Overhead Walking Lunge, 50 yd
35 Burpees
20 Chest-to-bar Pull-ups

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Dinami WOD: “4th” of July 2015

“Hollyman”

30 rounds for time of:
5 Wall Balls 20 lbs
3 Handstand Push-ups
1 Power Clean 155 lbs

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Dinami WOD: Friday July 3, 2015

Tempo Bench Press 3-3-3-3-3, using heaviest weight per set
Turkish Get Up Alternating Arm 2-2-2-2-2, using heaviest weight per set
*Rest 3 mins after each interval

6 rounds (rotating) 40:20 work:rest

Tabata Row
Tabata Battling Ropes
Tabata Medicine Ball Clean, 20/14 lbs

 

 

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Dinami WOD: Thursday July 2, 2015

Tall Clean 4-4-4-4

Power Clean (Touch & Go) 3-3-3-3-3

Every 1 min for 10 mins, alternating between:
Double Under
15 Ring Rows

*15 ring or trx rows.

For time:
50 Pull-ups

*50 pull ups for time while every minute topping to perform 5 burpees.

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Dinami WOD: Wednesday July 1, 2015

Find your Deadlift 3 Rep Max.

*rest 3 min

Deadlift 2×3 (singles) @ 85% 0f 3rm.

Use the same weight for each set.
*Rest 3min between sets

For time:
Farmers Carry, 200 m
Walking Lunge, 100 m
Run, 100 m
— then —
5 rounds of:
25 Kettlebell Swing (Russian)s, 24/16 kg
10 Dips
— then —
30 Pistols (Alternating Legs)s

*100m run back from walking lunge.

 

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Dinami WOD: Tuesday June 30, 2015

Each for time:
Shuttle Run: 5x 200 m

*Rest 2 mins between efforts.

Toes-to-bars 4x Max Rep

Rest 1:30 between sets.

*4 sets of max rep unbroken TTB

Complete as many rounds as possible in 12 mins of:
12 Box Jump Overs, 24/20 in
12 Renegade Rows

*every 2 rounds perform 2 rope climbs

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Dinami WOD: Monday June 29, 2015

Push Press 3-3-3-3-3

4 rounds, each round for time, of:
Row, 500 m
21 Wall Balls, 20/14 lbs
7 Burpee Pull Ups
Rest

*4 rounds each has 5 min to be completed remaining time is rest

* 7 burpee pull ups (sub burpee box jumps)

*wall ball should a weight that can be or close to be done unbroken

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Dinami WOD: Saturday June 27, 2015

For time:
Run, 800 m
— then —
15-12-9 Dumbbell Snatches, 45/30 lbs, Pull-ups
— then —
Run, 800 m
— then —
12-9-6 Dumbbell Snatches, 45/30 lbs, Pull-ups
— then —
Run, 800 m
— then —
9-6-3 Dumbbell Snatches, 45/30 lbs, Pull-ups

*DB Snatch in total.

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Dinami WOD: Friday June 26, 2015

Back Squat 5-5-5-5-5

Row 2000 m

*This is an all out effort for time.

*Rest 2min after.

For time:
40 Jumping Alternating Lunges
50 Double Unders
30 Burpees
50 Double Unders
20 Renegade Rows
50 Double Unders

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