WOD 4-17-15: Dynos

“Action, so to speak, is the genius of nature.” -Robert Blair

APK WOD 4-17-15

Start with an APK Warm-Up

Dynos

Today, we’re going to focus on Dynos. In parkour, dynos are a useful climbing technique for walls, especially with rails on the top.

Dynos are incredibly shoulder intensive, so let’s warm up with some Shoulder Dislocates. Do 10 minutes (actually 10 minutes) of shoulder mobility.

Find a wall with a railing on top, or any place to work on your dynos. If you don’t have something suitable, just use a wall and focus on reaching up as high as you can after your explosive climb-up.

Do 10 sets of 3 dynos. Focus on explosiveness.

Finish up with a stretch