© 2017 by Dynamo Academy

CROSSFIT O-TOWN WOD BLOG

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

January 16, 2020

A.  2 Rnds
250m Row
10 Bird dog
10 Deadbug
20 Wrist circles
10 Airsquats
30 band pull aparts
burgener warm up

B.  SNATCH EMOM
1-4:3@65
5-8:2@70
9-12:2@75
13-16:80+

C.  3 RFT
12 OHS (35/50)
24 T2B

D.  5 Mins HS Practice

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)

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
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4 Min AMRAP
6 DB Step Up
4 bar MU

D.  Tabata
Plank
Tuck Up

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

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

January 9, 2020

A.  50' Suitcase Carry each hand
25x anded side steps ES
25' toy Soldier
25' walking lunge
30s 90/90
10 deadbug
10 birddog
10 bar FSq

B.  Front Squats
3-3-3-3-3
SS 5x5 Strict Pull up (weighted)

C.  3 RFT
24 Pull up
12 Thruster (35/50