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Dinami WOD: THE “GIRLS” – Saturday August 29, 2015

“Fran”

21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

“Annie”

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

“Karen”

For time:
150 Wall Balls, 20/14 lbs

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Dinami WOD: Friday August 28, 2015

Hang Snatch High Pull 3-3-3-3-3

Hang Power Snatch 3-3-3-3-3

3 rounds for time of:
Farmers Carry, 200 m
15 Kettlebell Push Press
12 Burpee Box Jumps

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Dinami WOD: Thursday August 27, 2015

Front Squat 3-3-3-3-3

CFE Wod: 3x800m w/ 3 min rest between efforts

Complete as many rounds as possible in 9 mins of:
9 Pull-ups
9 Dumbbell Hang Squat Cleans, 35/25 lbs

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Dinami WOD: Wednesday August 26, 2015

Push Press 3-3-3-3

Push Jerk 4-4-4

4 rounds for time of: Continuous Clock
skipping box step ups, 40 secs
Battling Ropes, 40 secs
Kettlebell Swing (Russian), 32/20 kg, 40 secs

21-15-9 reps, for time of:
Ring Dip
Dumbbell Snatch, 60/40 lbs

 

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Dinami WOD: Tuesday August 25, 2015

Toes-to-bars 5x Max Rep

*Rest 2 mins between sets.

Every 1 min for 21 mins, alternating between:
Row (calories)
8 Wall Balls, 20/14 lbs + 8 Jump Squats
Jump Rope (Singles)

*Jump rope done at active rest pace.

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Dinami WOD: Monday August 24, 2015

Floor Press 5-5-5-5-5-5-5

Tabata Burpee

*The Tabata interval is 30 secs of work followed
by 30 secs of rest for 5 intervals.

Complete as many rounds as possible in 12 mins of:
Run, 200 m
Strict Pull-up

*12min AMRAP 200m Run Max Rep Strict Pull-up

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Dinami WOD: Saturday August 22, 2015

21-18-15-12-9 reps, for time of:
Run, 400 m
Toes-to-bar
Deadlift, 135/95 lbs
Box Jump, 24/20 in

*Runs are 1x each round :)

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Dinami WOD: Friday August 21, 2015

Mid Hang Clean High Pull 3-3-3-3-3

Hang Power Clean 3-3-3-3-3

Tabata Single Arm Kettlebell Swing (Russian), 20/12 kg
Tabata Air Squat

Complete as many rounds as possible in 8 mins of:
15 Burpees
15 Pull-ups

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Dinami WOD: Thursday August 20, 2015

Partner 3k row Alternating 250m efforts @1000m each performs 10 Turkish get ups @2000m each performs 10 man makers @3000m each performs 5 rope climbs.

*Partners will alternate efforts on the tgu, rope climbs, and man makers as well

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Dinami WOD: Wednesday August 19, 2015

Bent Over Barbell Row 5-5-5-5-5, using heaviest weight per set
Rest 2 mins
Handstand Push Up (Max Reps) —-, using heaviest weight per set
Rest 2 mins

*Alternate exercises with 2 min rest between each (20 min).

5 rounds for time of:
Battling Ropes, 30 secs
15 Wall Balls, 20/14 lbs
Trx Mountain Climber, 30 secs
15 Dumbbell Box Step-ups, 40/25 lbs
Box Jump, 30 secs

*DB Step-ups in total.

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