410 W Geer St, Durham, NC 27701 (919) 907-1233

Dynamos

WOD for Sunday 042113 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Make up any missed strength segment from the past week

Conditioning:
10 Rounds For Time:
5 Chest to Bar Pullups
10 Abmat Situps
5 Dynamic Pushups (45# plate)
10 Jumping Lunges – each leg

Time cap: 20 minutes

Post Any Strength Work and then Workout Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week.

For the conditioning workout, under a 20 minute time cap, complete 10 rounds as fast as possible.  See the video below for variations on the dynamic pushups.  You can also do them where you alternate from one hand to the next on top of the plate from rep to rep.

OPEN GYM today from 10am-12pm!  Note that the regular WODs take all priority over space and equipment.

Dynamic Pushup Variations

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