© 2017 by Dynamo Academy

CROSSFIT O-TOWN WOD BLOG

July 31, 2019

A.  2 Rnds

250m row

wall walk + 6 shoulder taps

5 ring row

5 push up

10 KBS

B.  EMOMx20

Min 1 - HS walk/hold

Min 2- GHD sit up / strict T2B

Min 3 - Ring Dip

Min 4 - Strict Pull up

C.  3 RFT

5 Bear Complex

400m Run

1:30 Rest

July 30, 2019

A.  10 mins

6 deadbug

20 band pull apart

6 birddog

6 cossack

90/90x 15 s /leg

samsonx 15s / leg

15s deadhang

B.  Snatch EMOM ---> Snatch+2OHS

3 mins, 3x70

1 min rest

3 mins, 2x75-80

1 min rest

3 mins 1x85-90

1 min rest

6 mins to find 1RM

C.  2RFT

50 DU

25 DB Snatch(35/50)

20 T2B

20 Alt Pistols

July 26, 2019

A.  25' walking lunge

20s stretch each step

20sx2 90/90 stretch/leg

20x cossack squat

20 x deadbug

100m farmers carry

B.  SKWAAATS

Front Squats - bar x 10, 50x5

Back Squats - 60x5, 70x5, 75x2, 80x2, 85x2, 90x3x2sets, 75x7

C.  3 Rounds: 30sON/30sOFF

Dball Cleans

Ring Dip

Row cals

Front Squats(45/60)

D.  400m Run for time

July 25, 2019

A.  2 Rnds

200m jog

10s Deadhang + 5 beat swing

8 Air squat

6 Thruster(empty bar)

16 walking lunge

10 light wallball

B.  For Time

200 DU

100 walking lunge

75 Sit up

50 Wallball

40 Pull up

30 burpee

20 Clusters(35/50)

10 MU

C.  Tabata

Hollow Hold

Plank

July 24, 2019

A.  10 Minute Run ( 5 out fast back)

B.  400m Farmers Walk

C.  3 Rnds

30 Jump Squats w Kbell

30 Push Ups

30 Murican KBS

30 Deadlifts

July 23, 2019

A.  3 Rnds

250m Row

50' Suitcase Carry

20s Deadhang

5 Front Squat

5 Muscle Clean

5 Push press

B.  C + J

EMOMx4, 3 C+J @70

EMOMx4, 2 C+J @75

EMOMx4, 2 C+J @80

EMOMx4, 1 C+J @85+

C.  5 RFT

200m Run

5 Hang Squat Clean (45/60)

7 BOB

D.  Tabata T2B

July 22, 2019

A.  2 Rnds

10 Burpee

Bergener Warm up

Wallwalk + 5s hold

B.  EMOMx20

ODD - Power Snatch + Squat Snatch + Hang Squat Snatch

Even - 5 HSPU(deficit)

C.  BARTENDER

10 Min AMRAP

12 Deadlift (35/50)

9 OHS

6 Hang Power Snatch

D.  Al