© 2017 by Dynamo Academy

CROSSFIT O-TOWN WOD BLOG

November 29, 2019

A.  50' x 2 EH Suitcase Carry
50' Banded Side Steps
50' Toy Soldiers
50' walking lunges
30s 90/90 EL
10 x birddog
10x deadbug
8 RDL
8 Front Squat

B.  SKWAAATZ
4x 7reps @ 70-75%

C.  5 Sets for Quality:
10 Strict T2B
10/10 BSS
10 Ring Row
5 DBall Clean

November 28, 2019

A. 2 Rnds
20 Arm circles each direction
25' inch worm
20 single unders
1 wallwalk + 5s hold
5 DB strict press (light)
20s deadhang
10 light wallball

Bi) Strict Press - 1 RM
Bii) Push press 4x6 reps@70-75% SS w Strict Pull up/C2B

C. 3 RFT
75 Du
12 HSPU
15 Deadlifts(70/100)

D. 100 sit ups

November 27, 2019

A. KB WARM UP

B. 5 min TGU

C. Single arm carry complex - OH Carry >> Rack carry >> Farmers x 2 each hand

D.  Conditioning & Cognition
3 Rnds
1 min - Wallball
1 min - KBS
1 min - Goblet Squats
1 min - Push press
1 min - Row
1 min - Rest "thinking muscle"

November 26, 2019

A.  2 Rnds
250m Row
10 Jump Squat
6 Ring Row
10 Deadbug
25' lunge
5 RDL + 5 Muscle Clean

B.  Bi) 3 Position Clean - Build to heavy
Bii) Full Clean + 3 Front Squats, x4 sets @75-80% of 1rm clean
Biii) Clean Pulls 4x3@95-105%

C.  "Jackie"
1000m row
50 Thrusters(15/20)
30 Pull ups

D.  4 sets
8-12 DB Curls
8-12 Reverse Bench Dips
8-12 DB Side raise

November 25, 2019

A.  2 Rnds
25 Du
4 TGU
10 band Pull Apart
20s Deadhang + 5 Scap retract
Burgener warm up with stick

B.  14 min EMOM
ODD - 2 Squat Snatch @70-80%
EVEN - 30s L-Sit/Hang

C.  AMRAP 15
8 Hang Snatch (35/50)
8 BBJ (20/24)
16 Pistols

D.  Tabata
Push up
Tuck up

November 22, 2019

A.  50' Suitcase carry ES
25' banded side steps ES
50' walking lunge
50' toy soldiers
30s 90/90 stretch ES
10 Deadbug
10 Bird Dog
15 RDL (bar)

B.  SKWAAATS
65-70% x 8 x 4 sets
SS w Strict Ring Rows x 8-12 reps

C.  12 min AMRAP
22 Wallball
22 KBS (1/1.5p)
22 DB Walking Lunge(35/50)

November 21, 2019

A.  2 Rnds
250m row
10 Hip Airplanes
25' walking lunge
30s Pigeon Stretch ES
30s Couch Stretch ES
8 Air Squat

B.  Deadlifts  

i) 5 triples @ 80-87.5% SuperSet w Strict(weighted) dips x 3-6 reps
ii) RDL 2x8 @55-60

C.  For Time
50 DU
 50 Sit up
     21 OHS 29/43
50 DU
 40 Sit up
     15 OHS
50 DU
 30 Sit up
     9 OHS