© 2017 by Dynamo Academy

CROSSFIT O-TOWN WOD BLOG

September 30, 2019

A.  2 rnds

10s deadhang + 5 beatswing

1 wallwalk + 5s hold

10 deadbugs

20 ankle rockers(in squat bottom)

10 jump squats

B.  C+J

Clean + Front Squat + Jerk

-3@60, 3@65, 2@70

-C+J 1-1-1 @75-85

C.  3 Rounds

1 min row

   1 min rest

1 min cleans @70-75

   1 min rest

1 min pull up/C2B

   1 min rest

D.  2 mins cumulative side plank per side

September 27, 2019

A.  2 Rounds

25' toy soldiers

25' walking dynamos

5/5 SBGU

8 birddog

8 deadbug

10 squat jump

B.  SKWAAATZ- Warm up to 70-75%

- 12 minute EMOM

Odd- Backsquat x 3

Even- Box Jump x 4 (24/30)

C.  4 RFT

15 medball squat clean

15 push up

15 pull up

D.  Tabata

Hollow Hold

September 26, 2019

A.  2 Rnds
45 s DU practice
1 wallwalk + 10 s hold
10s hang on rings + 5 beat swing
4 tucker rolls
wrist warm up

B.   GYMNASTICS EMOM x 20 progression

C.  12 min AMRAP
200m run
20 Alt DB Snatch(35/50)
5 MU
50' DB OH Lunge

D.  Tabata x 12
Leg raise
Tuck up

September 25, 2019

A.  

400m jog
250m row
10 air squat
10 push up
10s deadhang +5 beat swing +5 Knee raise
10 box step up
10 RDL w bar

B.  In any order for time
50/60 cal row
50 wallball
50 box jump
50 t2b
50 deadlift(50/70)

C.  3 Sets for quality
50' DB lunge
25' HSW
1:00 hollow hold

September 24, 2019

A.  2 Rnds

30 Single Under

15s deadhang + 5 scap pulls

5 pwr snatch

5 OHS

5 snatch balance

5 full snatch (all w stick)

B.  SNATCH

2x3@65

2x3@70

3x2@75

3x2@80

2x2@85

3x1@90

C.  9-15-21

OHS 29/43

C2B

*40 DU

10 min cap

D.  3 Min Max V-up

September 23, 2019

A.  2 rnds

12/15 cal row

25' lunge

10 air squat(pause)

5 muscle clean

5 front squat

15s HS hold

B.  Cleans

EMOM x 3

5@65

3@70

3@75

2@80

2@85

Then 7 mins for a 1RM

C.  8 Min AMRAP

5 Hang Power Clean(45/60)

5 Bar Facing burpee

5 Hang Squat Clean

5 Strict HSPU

September 20, 2019

A.  25' walking lunges

25' toy soldiers

8 leg swing/side

30s Samson/leg

30s 90/90 / leg

8 bird dog

8 deadbug

B.  20 min EMOM

Gymnastics builder

C.  For time

600m Run

   44 Wallball

   44 KBS (1/1.5p)

400m Run

   33 Wallball

   33 KBS