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: Monday April 27, 2015

Push Jerk 7×1 at or above 90% 1RM

“MARY”

Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups

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WOD: Saturday April 25, 2015

5 rounds, each round for time, of:
15 Row (calories)s
10 Toes-to-bars

For time:
Row, 1000 m
— then —
10min AMRAP of:
30 Kettlebell Swing (Russian)s, 24/16 kg
15 Burpees

Either begin or end with a 1000m row

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WOD: Friday April 24, 2015

Back Squat 3-3-3-3-3-3-3

For time:
Battle Rope, 4 mins
21 Handstand Push-ups
Jump Rope (Singles), 3 mins
21 Weighted Box Step-ups, 45/30 lbs
42 Sit-up (standard)s
15 Weighted Box Step-ups, 45/30 lbs
30 Sit-up (standard)s
9 Weighted Box Step-ups, 45/30 lbs
18 Sit Ups
Lateral Shuffle, 2 mins

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WOD: Thursday April 23, 2015

Tall Clean + Front Squat 6-6-6-6

Squat Clean 1-1-1-1-1

6 rounds for time of:
Run, 200 m
12 Pull-ups
15 Deadlifts, 185/123 lbs

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WOD: Wednesday April 22, 2015

Every 1:30 for 15 mins…

3 Bench Press, pick load

Tabata Burpee

Tabata Push-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 12 intervals.

Complete as many rounds as possible in 15 mins of:
24 Pistols (Alternating Legs)s
24 Kettlebell Swing (American)s, 24/16 kg
48 Double Unders

48 double unders / barrier jumps.

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WOD: Tuesday April 21, 2015

Tall Snatch 10-10-10

Hang Power Snatch 4×6 at or above 70% 1RM

21-18-15-12-9 reps, for time of:
Box Jump Over, 24/20 in
Toes-to-bar
Kettlebell Sumo Deadlift High-pull, 32/20 kg

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WOD: Monday April 20, 2015

Partner 5K Row….

Row 5000 m

This is an all out effort for time.

*Each rows 90 sec shifts. Every 5 min partners do 24 combined DB Thrusters. Only one works at a time. Clock does not stop.

Handstand Push-ups 5×5

Rest as needed between efforts.

*Hardest Version Possible (Strict, Deficit…)

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WOD: Saturday April 18, 2015

4 rounds for time of:
2 Rope Climbs
Wall Ball, 20/14 lbs, 1 min
6 Weighted Pull-ups
Medicine Ball Clean, 20/14 lbs, 1 min
12 Toes-to-bars
Battle Rope, 1 min
18 Kettlebell Swing (American)s, 24/16 kg

6 weighted pull ups/L pull ups

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WOD: Friday April 17, 2015

Record your best Deadlift 1 Rep Max lift.

Deadlift 2×1 at 90% 1RM

Every 1 min for 21 mins do:
Shuttle Run, 100 yd
Push-up (hand release) – Max Reps
13 Box Jumps, 24/20 in

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WOD: Thursday April 16, 2015

AMReps 6 mins: Turkish Get Up

Burpee Pull Up : 36 Reps for Time

Row : 5x 300 m at 100%, rest 1 min

21-15-9 reps, for time of:
Dumbbell Snatch, 40/25 lbs
Ring Dip

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