Wednesday the 12th of September, 2012

Coach Dibo

Every minute on the minute for 10 minutes
1 Hang Snatch + 1 Overhead Squat

Rest as needed

50-40-30-20-10 of:
Double Unders
Anchored Sit ups
10 minute time limit


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16 Responses to “Wednesday the 12th of September, 2012”

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  • DM says:

    Dibo=one of the best in Miami. Proud to have him be a part of our family.

  • Adam says:

    Wow Dibo, holding court. That is some serious female attention.

    BTW – isn’t Annie typically Dubs first, then situps?

  • 2nd place is the 1st LOSER says:

    FRIDAY 100813


    50-40-30-20 and 10 rep rounds of:

  • DM says:

    If 2nd place is the 1st LOSER, what place is Todd Wentworth in?

    Thanks for catching that Adam, edited.

  • Danny says:

    I just found this new workout on the mainsite. Coincidence?


    100 Washer Flips for time.

    Athlete must have ankle brace and backwards cap holding down a mullet for the rep to count.

  • DM says:

    Today we’re working on the biceps, and the triceps. Also the shoulder area. You don’t wanna neglect the shoulder areas.

  • Lynnie says:

    11AM 3 coaches, and a student… YAY! I learned a lot today :)

  • Disregard Simpletons Acquire Currency says:

    Thanks DM! Annie is my fav… PR-6:20
    Coach(es): you’re supposed to get EVERYONE’s Score.

  • Chad m says:

    Simpleton, please report score to coach during the class If it’s busy and matters to you.

  • Jess says:

    Lynnie! Loved the 11am with you today! Was fun and tough. We’ll have a barbell staredown again soon ;)

  • Yamakoa says:

    DM: You sure that is not butter bear in high school

    Safety Bar Squats
    3×3 250


  • K-Roc says:


    Scores are the responsibiltiy of the trainee for record purposes. It is my opinion the coaches record times as a courtesy. Respect the courtesy, more importantly be in charge of your own records. You don’t know where you’re going if you can’t refer to where you have been. My adivce, ignore the trivial times/scores for sick wods and focus on improving your Max Press, Squat and Deadlift. The only numbers that really matter reflect how much strong(er) you are becoming. WODS are activities. We “train” by performing the basic compound lifts to increase strength; which is reflected by crushing strength PR’s regularly.

  • Disregard Simpletons Acquire Currency says:

    Thanks K-Roc but you weren’t there and you don’t know the half. I will not pay to be disrespected. Try lecturing her on being professional; it’s a business and I am the paying client. Btw, I don’t appreciate you all referring to me as simpleton…the first name is disregard.

  • DM says:

    I agree. Strength is a seperator, and many times the clock becomes the enemy.

    “Disregard”, if there is an issue, please e-mail me directly.

    Feel free to expound as much as you like on the forum, I’m here to correct mistakes as needed. Blogging will not get the mistakes corrected. Contacting directly will.

    Respect to all.

  • Pro Queen says:

    Wod rule