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Slide 5
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DMSPRESS-1024×682
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ESDBSNATCH-1024×682
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ESPU1-e1373672936646-1024×997
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DMSDBSNATCHC-1024×682

Dinami WOD: Friday July 31, 2015

Record your best Bench Press 1 Rep Max lift. (15min)

Row (calories)s 30-25-20-15

*Rest 2 mins between intervals.

**Each interval AFAP (As Fast As Possible).

3 rounds for time of:
Farmers Carry, 200 m
100 Double Unders
15 Burpee Box Step-ups

*100 double unders (300 singles).

**15 Burpee Box Step-ups (Box Jumps 24/20).

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Dinami WOD: Thursday July 30, 2015

Halting Snatch Deadlift 4-4-4-4

Record your best Power Snatch (Touch & Go) 2 Rep Max lift.

As many reps as possible in 18 mins of:
5 Sumo Deadlift High-pulls
5 Wall Balls, 20/14 lbs
5 Renegade Rows, 40/25 lbs

*18 min amrep ladder +5 every rnd.

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Dinami WOD: Wednesday July 29, 2015

3 rounds for time of:
Row, 1000 m
42 Kettlebell Swing (American)s, 16/12 kg
24 Toes-to-bars
12 Strict Bar Dips

*Each round has 12 min to be completed the remainder is rest.

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Dinami WOD: Tuesday July 28, 2015

Every 1 min for 16 mins, alternating between:
4 Back Squats
18 Box Jumps, 24/20 in

Each for time:
Sprint: 5x 100 m

*Rest 1:30 between efforts.

Complete as many rounds as possible in 7 mins of:
15 Burpees
9 Strict Pull-ups

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Dinami WOD: Monday July 27, 2015

Jerk Dip Squat 4×3

Push Jerk 6-6-6-6

Tabata Battling Ropes
Tabata Wall Walk
Tabata Sit-up (standard)
Tabata Medicine Ball Clean, 20/14 lbs
Tabata Rope Climb

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Dinami WOD: Saturday July 25, 2015

4 rounds for time of:
Row, 750 m
50 Double Unders
25 Front Squats, 75/53 lbs

Every 8 min stop to perform 15 burpees (clock does not stop).

*optional addition of 5 tire flips per round.

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Dinami WOD: Friday July 24, 2015

Weighted Pull-up 6-6-6-6-6-6

5 rounds for time of:
Run, 400 m
18 One Arm Dumbbell Snatch (Alternating)s, 45/30 lbs
9 Barbell Rollouts

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Dinami WOD: Thursday July 23, 2015

Halting Clean Deadlift 4-4-4-4

Record your best Power Clean (Touch & Go) 2 Rep Max lift.

Complete as many rounds as possible in 6 mins of:
21 Russian Swings, 24/16 kg
21 Push-ups

*Rest 2 min after completion.

Complete as many rounds as possible in 6 mins of:
15 Russian Swings, 24/16 kg
15 Push-ups
15 Jump Squats

*Rest 2 min after completion.

Complete as many rounds as possible in 6 mins of:
9 Russian Swings, 24/16 kg
9 Push-ups
9 Jumping Squats
9 Toes-to-bars

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Dinami WOD: Wednesday July 22, 2015

Deadlift 2-2-2-2-2-2-2-2-2-2

*6 sets minimum at 85% 1rm with 2 min rest between.

Each for time:
Row: 5x 200 m

*Perform at 100% effort / RPE 19.
**Rest 1 min between efforts.

Complete as many rounds as possible in 8 mins of:
21 Box Jumps, 24/20 in
7 Strict Handstand Push-ups

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Dinami WOD: Tuesday July 21, 2015

Death By Pull-up

3 rounds for time of:
Run, 800 m
50 Sit-up (standard)s

*50 sit-ups or Hollow Rocks.

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