Search

WOD - Thursday, January 30, 2020

A. 50' Farmers carry 50' toy Soldiers 50' Walking Lunge 20 Glute Bridge 10 Deadbug 10s HS Hold 5 Push ups 10 RDL Bi. Deadlifts - 6 x 4 reps@80-85 SS w 3-5 HSPU Bii. Power Cleans - 4x3reps AHAP C. 12 min AMRAP 6 OHS (35/50) 12 Barbell Reverse Lunge (35/50) 24 Sit up D. Tabata Tuck up Leg Raise

WOD - Wednesday, January 29, 2020

A. 3 Rnds 15 cal Row 20s Deadhang + 5 Beat Swings 20 calf raises 10 band pull aparts 5 Ring Rows 5 Kipping Pull up 3 C2B 5 Push up B. 5 Rnds Every 2 minutes perform 1-5 MU 40 DU C. For Time 60 Wallball 60 C2B 50 KB Snatch 50 Pistols 40 Hang Power Clean 40 Push up 30 Cal Row 30 HSPU *30 min time cap*

WOD - Tuesday, January 28, 2020

A. 2 Rnds 30 Single Unders 2 Wallwalks 20s Deadhang + 5 Scap retractions 10 Airsquats 5 Ring Rows 7 Front Squat B. EMOM x 20 Odd - 3 Front Squats @80-90 Even - 5 Strict pull up/SC2B C. For Time 9-15-21 Box Jump (20/24) KBS (1/1.5p) MedBall Clean D. Tabata Hollow Hold Tuck Up

WOD - Monday, January 27, 2020

A. 10 minute AMRAP 1 min Row 10 band pull apart 5 push ups plus Stick: 5 RDL+ 5 Sn Pull + 5 Muscle Sn + 5 OHS Bi) Snatch EMOM 1-4: 3@65 5-8: 2@70 9-12: 2@75 13-16: 1@80+ Bii) Snatch Pulls 3x4@90-100 C. 7 Min AMRAP 2 Squat Snatch (45/60) 4 Burpee Over Bar 8 Alt Single Leg T2B D. 5 Mins HS Practice

WOD - Friday, January 24, 2020

A. 500m Row 25' Walking Lunge w Samson 20 Banded Side step ES 50' Farmers Carry 10x SLRDL 20 Glute Bridge 30s 90/90 RDL w bar x 10 B. DeathLifts -Deadlift 7x3reps@85% SuperSet w 3-5 Strict HSPU -RDLs 2x8-10@55-60 C. 15 min AMRAP 30 steps DB Walking Lunge 25 Sit Ups 20 Wallball 15 Push ups 10 Burpee Pull up D. Tabata Hollow Hold Plank

WOD - Thursday, January 23, 2020

A. 50' Suitcase Carry ES 20 Banded Side steps ES 50' Toy Soldiers 50' Walking Dynamo 30s 90/90 ES 10 Birddog 20 deadbug 10 Bar FSq B. SKWAAATz Front Squats, 5x2@85-90 Back Squats, 2x8@70-75 C. 4 RFT 15 T2B 8 Hang Squat Clean(45/60) D. Tabata Tuck Up Leg Raise

WOD - Tuesday, January 21, 2020

A. 2 Rnds 250m Row 10 Birddog 10 Deadbug 20 wrist circles 10 airsquats 20 band pull aparts burgener warm up B. Snatch Complex: Power Snatch + Hand Power Snatch + Hang Squat Snatch + OHS C. 12 Min AMRAP 40 DU 10 Power Snatch (29/43) 6 Burpee Over Bar 3 Bar MU D. Tabata Hollow Hold Tuck Up

WOD - Monday, January 20, 2020

A. 2 Rnds 15 Cal Row 5 Burpee 20 wrist circles 20s deadhang 5 ring row 5 push up 5RDL+5Pwr CL +5FSq + 5PushPress B. C&J EMOM 1-4: 3@70 5-8: 2@75 9-12: 2@80 13-16: 1@85+ C. For Time 7 C+J (45/60) 14 C2B 7 C+J )50/70) 14 C2B 7 C+J )60/80) 14 C2B ***10 Min Cap D. 5 Mins HS Practice

WOD - Friday, January 17, 2020

A. 50' Suitcase carry 20 Banded side steps EL 50' Toy Soldiers 50' Walking lunges 40s 90/90 EL 20 deadbug 10 bar front squat Bi. Front Squats 3-3-3-2-2-2 Bii. Back Squats 2x10@70 C. For Time 21-15-9 Ring Dip Clean 45/60 D. Tabata Hollow Hold V-up

WOD - Wednesday, January 15, 2020

A. 20 Glute Bridges 20 Banded Side Steps EL 20 Deadbugs 20 Birddogs 30s 90/90 EL 10 Birdfeeders EL 50' Suitcase Carry EL 10 RDL w Bar Bi. Deadlifts, 6 Sets of 4 @80% Bii. RDL 3x8-10@55-65 C. 13 MIn AMRAP 7 HSPU(strict) 9 Deadlifts (50/70) 11 Box Jumps (20/24) 13 KBS (1/1.5p)

WOD - Tuesday, January 14, 2020

A. 2 Rnds 35 DU 25' Lunge 30s 90/90 50' Farmers carry Bar - 5 RDL+5 Muscle Clean+5Front Squat+5PushPress B. Cleans Build Up to a Heavy set of 2x4sets C. 6 Min AMRAP 3 Devils Press 6 C2B 24 DU -------------- 2 Min Rest -------------- 4 Min AMRAP 6 DB Step Up 4 bar MU D. Tabata Plank Tuck Up

WOD - Monday, January 13, 2020

A. 2 Rnds 15 Cal Row 5 burpee 20 Wrist Circles 20s Deadhang 5 Ring Row 5 Push up 5 Strict Press w bar B. Push press 5-5-5-3-3-3 SS w 5 sets max Strict Pull up C. For Time 800/1000m Row 3 Rnds: 10 Front Squat (50/70) 12 Burpee Over bar D. 30 Strict T2B 30 Strict Sit up 2:00 Hollow Hold

WOD - Friday, January 10, 2020

A. 20 Glute Bridge 20 Banded Side step EL 20 Deadbug 20 Birddog 30s 90/90 EL 10 SLRDL(bird feeder) 50' Suitcase carry ES 10 RDl w bar Bi. Deadlifts 5-5-5-3-3-3 SS w 3-5 Strict HSPU/Dips Bii. RDL x 3x 8-10 reps @50-60 C. 12 MIn AMRAP 25' DB Lunge (35/50) 7 Burpee Over DB 25' DB Lunge 30 Sit up D. Tabata Hollow Hold Tuck up

WOD - Wednesday, January 8, 2020

A. KB Warm Up B. John G's Dirty Dozen ( 12 Day of Christmas style) 1 Burpee 2 Lengths Bear Crawl 3 Perfect Push ups 4 TGU 5 (4 count)Flutter Kicks 6 Snatch (each arm) 7 Clean & Jerks (each arm) 8 KBS (american) 9 Squat Swings 10 Alt Lunges 11 Jump Squats 12 KB Jump Squats

WOD - Tuesday, January 7, 2020

A. 2 Rnds 35 DU 25' lunge 30s 90/90 50' farmer carry (Bar) - 5 RDL + 5 MCln, +5 FSq +5 PPress B. EMOMx 12 ODD - 1 pwr clean + 1 hang squat clean + 2 jerk EVEN - 35 DU C. For Time 50 Wallball 10 hang C & J (45/60) 25 wallball 5 Hang C& J (50/70) D. 100 sit ups for time

WOD - Monday, January 6, 2020

A. 2 Rnds 250m Row 10 bird Dog 10 deadbug 20 wrist circles 10 air squat 20 band pull apart burgener warm up 10 ring row B. i) 1 Full Snatch + 3 OHS ii) Snatch Grip Deadlifts 4x3@100-110% Metcon 15 AMRAP 15 Alt DB Snatch(35/50) 15 Box Jump (20/24) 15 Push up C. Tabata Plank Vup

© 2017 by Dynamo Academy

  • White Facebook Icon
  • White Instagram Icon