23 Dakota Games Workouts (WODs)

DG 20.5

2020 Dakota Games Virtual Competition WOD #5

With a Running Clock in 20 minutes
*Prior to 8:00, complete:
16 Wall Ball Shots (20/14 lb, 10/9 ft)
40 Double-Unders
20 Snatches (75/55 lb)
16 Wall Ball Shots (20/14 lb, 10/9 ft)
40 Double-Unders
16 Snatches (115/75 lb)

*Prior to 12:00, complete:
16 Wall Ball Shots (20/14 lb, 10/9 ft)
40 Double-Unders
12 Snatches (145/95 lb)

*Prior to 16:00, complete:
16 Wall Ball Shots (20/14 lb, 10/9 ft)
40 Double-Unders
8 Snatches (185/125 lb)

*Prior to 20:00, complete:
16 Wall Ball Shots (20/14 lb, 10/9 ft)
40 Double-Unders
4 Snatches (225/145 lb)

*If all reps are completed, time cap extends by 4 minutes.

Dakota Games, Dakota Games 2020 ...

DG 20.3

2020 Dakota Games Virtual Competition WOD #3

For Time
From 0:00-6:00, 3 Rounds of:
15 Dumbbell Hang Squat Cleans (2x50/35 lb)
15 Chest-to-Bar Pull-Ups
Rest 2 minutes
From 8:00-20:00, perform:
3 Rounds of:
10 Dumbbell Ground-to-Overheads (2x50/35 lb)
5 Ring Muscle-Ups
2 Rounds of:
10 Alternating Dumbbell Snatches (50/35 lb)
3 Ring Muscle-Ups
1 Round of:
30 Box Jump Overs (30/24 in)
1 Ring Muscle-Up

Dakota Games, Dakota Games 2020 ...

DG 20.2

2020 Dakota Games Virtual Competition WOD #2

For Time
10 Deadlifts (185/125 lb)
10 Handstand Push-Ups
10 Alternating Pistols

15 Deadlifts (225/155 lb)
15 Handstand Push-Ups
15 Alternating Pistols

20 Deadlifts (275/185 lb)
20 Handstand Push-Ups
20 Alternating Pistols

25 Deadlifts (315/215 lb)
25 Handstand Push-Ups
25 Alternating Pistols

Time Cap: 16 minutes

Dakota Games, Dakota Games 2020 ...

DG 20.1

2020 Dakota Games Virtual Competition WOD #1

For Time
21-15-9 reps of:
Cleans (115/85 lb)
Bar Facing Burpees

21-15-9 reps of:
Shoulder-to-Overheads (115/85 lb)
Toes-to-Bars

Dakota Games, Dakota Games 2020 ...

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DG Finals 15.6

2015 Dakota Games Finals WOD #6

For Time
15 Cleans (135/95 lb)
12 Shoulder-to-Overheads (135/95 lb)
9 Overhead Squats (135/95 lb)
6 Bar Muscle-Ups

12 Cleans (135/95 lb)
9 Shoulder-to-Overheads (135/95 lb)
6 Overhead Squats (135/95 lb)
3 Bar Muscle-Ups

9 Cleans (135/95 lb)
6 Shoulder-to-Overheads (135/95 lb)
3 Overhead Squats (135/95 lb)
1 Bar Muscle-Up

Time Cap: 10 minutes

Dakota Games, Dakota Games 2015 ...

DG Finals 15.5

2015 Dakota Games Finals WOD #5

AMRAP in 8 minutes
10 Box Jump Overs (24/20 in)
10 Alternating Pistols
200 meter Run

Dakota Games, Dakota Games 2015 ...

DG Finals 15.4

2015 Dakota Games Finals WOD #4

For Time
1,000 meter Row

Then, 21-15-9 reps of:
Power Snatches (115/75 lb)
Handstand Push-Ups

Time Cap: 11 minutes

Dakota Games, 21-15-9, Dakota Games 2015 ...

DG Finals 15.3

2015 Dakota Games Finals WOD #3

AMRAP in 7 minutes
2 Rope Climbs (15 ft)
10 Squat Clean Thrusters (95/65 lb)

Dakota Games, Dakota Games 2015 ...

DG Finals 15.7

2015 Dakota Games Finals Floater WOD

For Load
3 rep max Weighted Pull-Ups

Time Cap: 20 minutes

Dakota Games, Dakota Games 2015 ...

DG Finals 15.2

"Woodchipper 2.0," 2015 Dakota Games Finals WOD #2

For Time
50 Unbroken Double-Unders
25 Toes-to-Bars
10 Hang Power Cleans (185/125 lb)
50 Unbroken Double-Unders
20 Chest-to-Bar Pull-Ups
30 Back Squats (185/125 lb)
50 Unbroken Double-Unders
25 Toes-to-Bars
10 Hang Power Cleans (185/125 lb)

Time Cap: 12 minutes

Dakota Games, Dakota Games 2015 ...

DG Finals 15.1

2015 Dakota Games Finals WOD #1

For Load
2 rep max Hang Snatches

Time Cap: 6 minutes

Dakota Games, Dakota Games 2015 ...

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DG Qualifier 16.1

2016 Dakota Games Qualifier WOD #1

With a Running Clock in 15 minutes
From 0:00-6:00, establish:
3 rep max Front Squats (from the ground)
Then from 6:01-15:00, AMRAP of:
10 calorie Row
10 Box Jump Overs (24/20 in)
10 Handstand Push-Ups

Dakota Games, Dakota Games 2016, Dakota Games Qualifier 2016 ...

DG Finals 17.6 & 17.7

2017 Dakota Games Finals WODs #6 & #7

For Time
Event 6:
4 Rounds of:
9 Sumo Deadlift High-Pulls (135/85 lb)
9 Shoulder-to-Overheads (135/85 lb)
Time Cap: 5 minutes
Rest 2 minutes
Event 7:
5 Rounds of:
7 Dumbbell Thrusters (2x50/35 lb)
3/2 Ring Muscle-Ups
Time Cap: 5 minutes

Dakota Games, Dakota Games 2017 ...

DG Finals 17.4 & 17.5

2017 Dakota Games Finals WODs #4 & #5

For Time
Event 4:
54 Pull-Ups
6 Squat Snatches (155/95 lb)
4 Squat Snatches (185/115 lb)
2 Squat Snatches (205/135 lb)
Time Cap: 7 minutes
Rest 1 minute
Event 5:
4 Rounds of:
16 Sandbag Lunges (50/35 lb)
8 Burpees Over Bag
40 Double-Unders
Time Cap: 7 minutes

Dakota Games, Dakota Games 2017 ...

DG Finals 17.3

2017 Dakota Games Finals WOD #3

For Time
40 Alternating Pistols
40 Deadlifts (155/105 lb)
800 meter Run
40 Toes-to-Bars
40 Push-Ups
20 Front Squats (155/105 lb)
40 calorie Row
Time Cap: 16 minutes

Dakota Games, Dakota Games 2017 ...

DG Finals 17.2

2017 Dakota Games Finals WOD #2

4 Rounds for Time
20/15 calorie Assault Bike
12 Double Kettlebell Clean-and-Jerks (2x53/35 lb)
30 foot Handstand Walk
Time Cap: 12 minutes

Dakota Games, Dakota Games 2017 ...

DG Finals 17.1

2017 Dakota Games Finals WOD #1

For Time
10 Clean-and-Jerks (185/125 lb)
8 Clean-and-Jerks (215/145 lb)
6 Clean-and-Jerks (245/165 lb)
4 Clean-and-Jerks (275/185 lb)
2 Clean-and-Jerks (305/205 lb)
Time Cap: 10 minutes

Dakota Games, Dakota Games 2017 ...

DG Finals 18.6

"Individual Final," 2018 Dakota Games Finals WOD #6

3 Rounds for Time
20/15 calorie Bike
10 Axle Thrusters (130/90 lb)
Time Cap: 6 minutes

Dakota Games, Dakota Games 2018 ...

DG Finals 18.5

"Jump For It," 2018 Dakota Games Finals WOD #5

For Time
Buy-In: 800 meter Run
Directly into:
10 Box Jump Overs (24/20 in)
10 Overhead Squats (155/105 lb)
10 Box Jump Overs (24/20 in)
8 Overhead Squats (185/125 lb)
10 Box Jump Overs (24/20 in)
6 Overhead Squats (205/135 lb)
10 Box Jump Overs (24/20 in)
4 Overhead Squats (225/145 lb)
10 Box Jump Overs (24/20 in)
2 Overhead Squats (245/155 lb)
Time Cap: 15 minutes

Dakota Games, Dakota Games 2018 ...

DG Finals 18.4

"The Pool," 2018 Dakota Games Finals WOD #4

4 Rounds for Time
25/20 calorie Row
50 meter Swim
Time Cap: 10 minutes

Dakota Games, Dakota Games 2018 ...

DG Finals 18.3

"Heavy N' Nasty," 2018 Dakota Games Finals WOD #3

10 Rounds for Time
9 Wall Ball Shots (30/20 lb, 10/9 ft)
3 Ring Muscle-Ups
1 Clean (225/155 lb)
Time Cap: 14 minutes

Dakota Games, Dakota Games 2018 ...

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