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

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

Posted in , | Leave a comment

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

Posted in , | Leave a comment

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

Posted in , | Leave a comment

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

Posted in , | Leave a comment

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

Posted in , | Leave a comment

Dinami WOD: Saturday May 16, 2015

3 rounds for time of:
Run, 600 m (800m Row)
30 Pistols (Alternating Legs)s
25 Pull-ups
25 Burpee Box Jumps

Posted in , | Leave a comment

Dinami WOD: Friday May 15, 2015

Bench Press (close grip) 7×3 at 80% 1RM

*Rest 2 mins between sets.

Every 1 min for 10 mins, alternating between:
Run (shuttle), 120 yd
50 Double Unders

3 rounds for time of:
8 Handstand Push-ups
12 Barbell Rollouts
16 Renegade Rows, 60/40 lbs

Posted in , | Leave a comment

Dinami WOD: Thursday May 14, 2015

Mid Hang Snatch Pull 6-6-6-6

Hang Power Snatch 1-1-1-1-1-1

Complete as many rounds as possible in 18 mins of:
Row, 200 m
Kettlebell Walking Lunge, 20 yd
2 Rope Climbs
30 Single Arm Kettlebell Swing (Russian)s, 24/16 kg

**Goblet style walking lunge **Single Arm Russian KBS (15/arm) –Only switch once and use the same KB from the walking lunge.

Posted in , | Leave a comment

Dinami WOD: Wednesday May 13, 2015

7 Sumo Deadlifts, pick load

Every 3 mins for 21 mins.

*7 sumo deadlifts performed as singles

5 rounds for time of:
15 Toes-to-bars
15 Box Jumps
15 Medicine Ball Cleans, 30/20 lbs

*optional tabata sit up with time remaining

Posted in , | Leave a comment

Dinami WOD: Tuesday May 12, 2015

Find your Strict Press 3 Rep Max.

*12 min to establish a 3rm strict press.

Push Press 2x Max Rep

*2 sets max reps push press @3rm (each followed by 3 min rest)

Complete as many rounds as possible in 20 mins of:
Run, 400 m
15 Burpees

*400m run or 200m MB run

Posted in , | Leave a comment