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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
Slide 5
Slide 5

Dinami WOD: Wednesday February 10, 2016

Jerk Dip Squat 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

*3 Sec pause.

Push Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 rounds, each round for time, of:
Shuttle Run, 200 yd
Rest Ratio 1:1

3 rounds for time of:
30 Box Jumps, 24/20 in
Front Rack Walking Lunge, 20 yd
10 Handstand Push-ups

*10 hspu (3 wall walks)

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Dinami WOD: Tuesday February 9, 2016

Weighted Pull-up 5-5-5-3-3-3-1-1-1

Use the heaviest weight you can for each set.
*Rest 2 mins between sets.

Complete as many rounds as possible in 20 mins of:
Row, 200 m
15 Kettlebell Swing (Russian)s, 24/16 kg
12 Jumping Pull-ups
Rest, 45 secs

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Dinami WOD: Monday February 8, 2016

Find your Bench Press 5 Rep Max.

*15 min to establish.

6 rounds: each allowed 3 min
Odd: 30 barrier jumps + 15 wall ball + 7 burpees
Even: 30 bw squats + 15 KB sdhp + 7 burpees

 

L Sit Hold 4x Max Hold

Rest as needed between efforts.

*4 max effort L holds (hanging or support).

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Dinami WOD: Saturday February 6, 2016

For time:
Row, 500 m
10 Strict Pull-ups
21 Medicine Ball Cleans, 30/20 lbs
Row, 500 m
10 Strict Pull-ups
15 Medicine Ball Cleans, 30/20 lbs
21 Kettlebell Swing (American)s, 32/24 kg
Row, 500 m
10 Strict Pull-ups
15 Kettlebell Swing (American)s, 32/24 kg
21 Dumbbell Push Press, 35/25 lbs
Row, 500 m
10 Strict Pull-ups
15 Dumbbell Push Press, 35/25 lbs
21 Sit-up (medicine ball)s, 30/20 lbs
Row, 500 m
10 Strict Pull-ups
15 Sit-up (medicine ball)s, 30/20 lbs

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Dinami WOD: Friday February 5, 2016

Halting Clean Deadlift 3-3-3-3

4 Power Cleans, pick load

*Every 2 mins for 12 mins.

Complete as many rounds as possible in 20 mins of:
7 Burpees
9 Toes-to-bars
11 Dumbbell Snatches
Rest, 1 min

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Dinami WOD: Thursday February 4, 2016

Every 3 mins for 21 mins do:
3 Deadlifts
12 Kettlebell Swing (Russian)s, 32/20 kg

6 rounds alternating with a partner
Odd: 240yd shuttle run + 20yd front rack lunge
Even: 120yd lateral shuffle + 20yd db bearcrawl
*same db used for lunge and bear crawl
*sub for db bear crawl is 40yd body weight

 

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Dinami WOD: Wednesday February 3, 2016

Strict Press 5-5-5-5-5

Handstand Hold 3x Max Hold

*Rest 2 mins between efforts.

Complete as many rounds as possible in 18 mins of:
100 Double Unders
30 Wall Balls, 24/20 lbs
18 Pull-ups

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Dinami WOD: Tuesday February 2, 2016

Tall Snatch 5-5-5

Power Snatch 1-1-1-1-1

Tabata Renegade Row
Tabata Battle Rope
Tabata Mountain Climbers

The Tabata interval is 20 secs of work followed
by 20 secs of rest for 4 intervals.
Tabata score is the total reps performed in all of the intervals.

*Rotating

4 rounds for time of:
24 Row (calories)s
12 Burpee Jump And Touches, 12 in

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Dinami WOD: Monday February 1, 2016

2 Back Squats, pick load

Every 2 mins for 16 mins.

*challenge: +6 max height squat jumps.

4 rounds for time of:
Shuttle Run, 200 yd
Hollow Hold

Complete as many rounds as possible in 10 mins of:
21 Box Jumps, 24/20 in
15 Push Press
9 Knees To Elbows

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Dinami WOD: Saturday January 30, 2016

For time:
30 Pull-ups
— then —
20 rounds of:
6 Wall Balls, 20/14 lbs, 10/9 ft
5 Kettlebell Swing (American)s, 24/16 kg
4 Burpees
3 Dumbbell Snatches, 50/35 lbs
— then —
30 Pull-ups

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