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
Slide 5
Slide 5

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

Posted in , | Leave a comment

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

Posted in , | Leave a comment

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

 

Posted in , | Leave a comment

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

Posted in , | Leave a comment

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

Posted in , | Leave a comment

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

Posted in , | Leave a comment

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

Posted in , | Leave a comment

Dinami WOD: Friday January 29, 2016

Tall Clean 5-5-5

Power Clean 1-1-1-1-1

Tempo Push Ups 3x Max Rep

*Rest 1:30 between sets.

*5 count/rep

Complete as many rounds as possible in 15 mins of:
50 Double Unders
24 Handstand Shoulder Touches
12 Weighted Box Step-ups
2 Rope Climbs

Posted in , | Leave a comment

Dinami WOD: Thursday January 28, 2016

Each for time:
Row: 5x 500 m

*Rest 2 mins between efforts.

4 rounds for time of:
Toes-to-bar
Plank Hold, 1 min
Rest 2 mins

*4 sets max rep strict TTB immediately followed by 1 min plank (max effort if unable to achieve 1 min)
*rest 2 min between sets

Tabata Air Squat

Posted in , | Leave a comment

Dinami WOD: Wednesday January 27, 2016

Weighted Pull-up 2-2-2-2-2, using heaviest weight per set
Rest 1:30
Bent Over Barbell Row 5-5-5-5-5, using heaviest weight per set
Rest 1:30

10 rounds for time of:
Odd:  Shuttle Run, 120 yd
Odd:  3 Dumbbell men-Makers (Full)
Even: 15 Box Jumps, 24/20 in
Even: 3 Dumbbell men-Makers (Full)

Posted in , | Leave a comment