© 2017 by Dynamo Academy

CROSSFIT O-TOWN WOD BLOG

August 30, 2019

A.  10 MINS:
10x Tucker rolls (hollow+superman)
wall walk + 5s hold
10s Deadhang + 5 beat swing

B.  20 minute (gymnastics)EMOM
-add 1-2 reps from last week OR progression in movement

C.  3 sets:
50'DB walking lunge
8/8 single arm DB press
10 DB step up

August 29, 2019

A.  50' farmers carry

90/90 x 30s x2

50' walking lunge w samson

40 ankle rockers

10 cossack

10 air squats

B.  SKWAAAATS

Front Squats- barx10,50x5

BackSquat (4:1:1)-60x3, 65x3, 70x3

Back Squat CAT-70x5, 75x4, 80x3

C.  Mini Nancy

3 RFT

400m run

15 OHS(29/43)

D.  100 sit ups for time

August 27, 2019

A.  2 rnds

35 DU

50' suitcase carry

20s 90/90

5/5 hip airplane

10 jump squat

B.  4 rnds(increase bar weight 5% every round)

40 DU

6 Squat Clean & Jerk (start at 70%)

15 C2B(7 bar MU)

2 min Rest

C.  3 x 400m run

2 min rest

August 26, 2019

A.  2 rnds

250m row/run

20 band pull apart

20s hs hold

burgener warm up

B. Snatch

Build up to 85-95 6x1

C.  15 minute AMRAP

200m run

20 alt db reverse lunge

15 db snatch

10 hspu

D.  Alt Tabata

Hollow hold

Tuck up

August 22, 2019

A.  2 rnds

200m run

15s deadhang + 5 beat swing

10 airsquat

6 thruster(bar)

25' walking lunge

10 ring row

B.  Push Press -6x3reps@ 80-85

SS w

3-5 strict(weighted) pull up

C.  EMOM X 20

Choose 2 gymnastics movements (push, pull or lower) and alt each minute for 3-5 reps w technique)

*If you did this last week choose the same movements and add a rep or progress the movement.

D.  1 min max cal assault bike

August 21, 2019

A.  3 rnds
100m run
10 glute bridge
10 deadbug
8 SLRDL L
8 SLRDL R
10 walking lunge

B.  Deadlift
5x2reps @70-80
SS w Strict(deficit) HSPU 3-5reps

C.  For time
40 SA KBS (alternate every 2nd rep)(1/1.5p)
   20 Push ups
   20 Tuck ups
30 SA KBS
   15 Push up
   15 Tuck up
20 SA KBS
   10 push ups
   10 tuck ups
10 SA KBS
   5 push ups
   5 tuck ups

D.  400m suitcase carry (200m/hand)

August 20, 2019

A.  3 Rounds

250m row

50' suitcase carry

20s deadhang

Burgener warm up

5 Snatch balance(stick)

B.  Snatch Balance, build to heavy single

C.  KELLY

5 Rounds for time:

400 meter run

30 box jumps (24/20)

30 Wallball shots (20/14)