© 2017 by Dynamo Academy

CROSSFIT O-TOWN WOD BLOG

October 31, 2019

A.  50' suitcase carry ES
10 Hip Airplanes ES
50' toy soldiers
50' walking dynamo
90/90 El x 40secs
2x (10 birddog+deadbug)
10 air squats

B.  SKWAATS
Front Squat- 50x5, 60x5, 70x3
Back Squat - 75x2, 80x2, 85-90x2x3 sets

C.  7 minute AMRAP
4 MU
9 BBJO
18 Alt DB Snatch

D.  Tabatax12
Leg Raise
Tuck up

October 30, 2019

A.  KB Warm Up

B.  5x5 Double OverHead Squat (supple leopard)

C.  20 min AMRAP
20 Swings
20 jacks
20 Squat Swings
20 Smurf Jacks
20 Swings
Bear Crawl Forward(end to end)
Bear Crawl Backward
20 Squat Swings
20 Bear Stance Dance (Sit Thrus)
20 Swings
20 4-count flutter kicks

October 29, 2019

A.  2 Rounds
30 Single under
15 deadhang + 8 scap retractings
Sticks
5 Pwr Snatch + 5 OHS
5 Snatch Balance
5 Full snatch

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

C.  3RFT
100 DU
15 STO (35/50)
20 Pistols
20 T2B
*16 min cap

October 28, 2019

A.  2 Rnds
25' lunge w samson
5 slow burpees
20s 90/90/leg
5 RDL + 5 HPCL + 5 FSq + 5 PP
Deadhang + Scap

B.  Every 2:00 x4
1: 5 Front Squat + 1 jerk @ 70-75% + 10 Box Jump
2: 10 C2B/4 bar MU + 20 Wallball
3: 20/30 cal row

C.  7 Min AMRAP
2-4-6-8-10-12...
Power Clean 45/60
Burpee Over bar

D.  Tabata Alt
Crunch
Hollow

October 25, 2019

Practice and run through 20.3

October 24, 2019

A.  25' toy soldiers
25' walking dynamo
30s 90/90/leg
10 birddog & 10 deadbug
50' suitcase carry
10 airsquat (pause)

B.  SKWAAATZ
Front Squat- barx5, 50x5, 60x5,
Back Squat- 70x5, 75x5, 80x5, 85x4, 90x2

C.  7 min AMRAP
4 Ring MU
9 BBJO
18 alt DB snatch (35/50)

D.  Tabata leg raise & tuck up

October 23, 2019

A.  25' toy soldiers
25' walking lunge
30s 90/90 stretch
20 glute bridge
15 KBS(r)
10 deadbug
30s sideplank

B.  Deadlifts
5-5-5-5-5
SS
Strict HSPU/Dips

C.  For Time
50/60 cal row
50 BJ(20/24)
50 KBS(1/1.5p)
50 Wallball
*15 min cap