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Dinami WOD: Thursday May 28, 2015

4 Front Squat Pauses, pick load

*Every 3 mins for 18 mins.

For time:
50 Double Unders
21 Medicine Ball Cleans, 25/16 lbs
5 Rope Climbs
40 Double Unders
18 Medicine Ball Cleans, 25/16 lbs
4 Rope Climbs
30 Double Unders
15 Medicine Ball Cleans, 25/16 lbs
3 Rope Climbs
20 Double Unders
12 Medicine Ball Cleans, 25/16 lbs
2 Rope Climbs
10 Double Unders
9 Medicine Ball Cleans, 25/16 lbs
1 Rope Climb

*May sub either barrier jumps or singles for du’s singles 200-160-120-80-40

 

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Dinami WOD: Wednesday May 27, 2015

Record your best Bench Press 1 Rep Max lift.

Bench Press 2×1 at 90% 1RM

As many reps as possible in 5 mins of:
Manmaker, 35/25 lbs

Every 1 min for 12 mins, alternating between:
Shuttle Run, 120 yd
Max Effort Sit Up, 1 min

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Dinami WOD: Tuesday May 26, 2015

Snatch Segment Deadlift 3-3-3-3

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

For time:
Row, 1000 m
50 Kettlebell Swing (American)s, 24/16 kg
40 Sumo Deadlift High-pulls, 24/16 kg
30 Wall Balls, 20/14 lbs
20 Box Jump Overs

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Dinami WOD: Memorial Day 2015

“MURPH”

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

Memorial Day “Murph”

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Dinami WOD: Saturday May 23, 2015

Record your best Deadlift 1 Rep Max lift.

Deadlift 2×1 at 90% 1RM

Complete as many rounds as possible in 20 mins of:
50 Double Unders
35 Kettlebell Swing (American)s, 16/12 kg
20 Row (calories)s

*Optional: adding 5 burpees…and then each round add 5 more. So round 1 is as presented above with 5 burpees after the row. Then round 2 they do 10…then 15…then 20 etc

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Dinami WOD: Friday May 22, 2015

As many reps in 8 mins as you can of:
*Turkish Get Up Alternating Arm

Each for time:
Run: 3x 800 m

*Rest 3 mins between efforts.

Complete as many rounds as possible in 12 mins of:
15 Box Jumps, 24/20 in
12 Ring Dips
9 Medicine Ball Cleans, 30/20 lbs

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Dinami WOD: Thursday May 21, 2015

Clean Grip Segmented Deadlift 3-3-3-3

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

5 rounds for time of:
Row, 500 m
15 Dumbbell Snatches, 60/40 lbs
9 Pull Up (L)s

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Dinami WOD: Wednesday May 20, 2015

Tall Jerk 6-6-6-6

Push Jerk 1-1-1-1-1-1

Every 3 mins for 9 mins do:
11 Push-up (hand release)s
11 Weighted Box Step-ups, 40/25 lbs
Rest 1 min

*Even Rounds

Every 3 mins for 9 mins do:
11 Wall Balls, 20/14 lbs
11 One Legged Squats
Rest 1 min

*Odd Rounds

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Dinami WOD: Tuesday May 19, 2015

7 Pull-ups

Every 2 mins for 14 mins.

*Heaviest possible.

Complete as many rounds as possible in 10 mins of:
15 Lateral Barrier Jumps
5 Knees To Elbows
Rest 30 secs

Tabata Battling Ropes
Tabata Kettlebell Swing, 24/20 kg
Tabata Sit-up (standard)

*Repeat 3x

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Dinami WOD: Monday May 18, 2015

Handstand Push Up (Max Reps)s 4x Max Rep

*Rest 1 min between sets.

Each for time:
Run: 5x 200 m

Complete as many rounds as possible in 12 mins of:
9 Kettlebell Thrusters
12 Burpees

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