© 2017 by Dynamo Academy

CROSSFIT O-TOWN WOD BLOG

December 31, 2019

10am 
NYE Partner WOD!!!

December 30, 2019

A.  2 Rnds
250m Row
10 Bird dog
10 Deadbug
20 Wrist circles
10 Air squats
20 Band Pull aparts
Burgener warm up
10 ring row

B.  EMOMx20
Odd- Front Squat x 2 (ascending)
Even- 5 Strict pull up/Strict C2B

C.  8 MIn AMRAP
6 Hang Power Snatch(35/50)
35 DU
8 Box Jumps (24/30)

D.  Tabata 
Plank
V-up

December 23, 2019

December 24 - 10am Class, 11-12 Open Gym

December 25 & 26 - Closed

December 27 - 3-6pm Classes

December 28 - 10 am Class

December 30 - 3-6pm Classes

December 31 - 10am, 11-1 Open Gym

Jan 1 - Closed 

December 19, 2019

A.  2 Rounds
15 Cal Row
20s deadhang +5 Scap
20s HS Hold
5 hindu push up
20s wrist stretch

B.  Strict Press
5x5@75-80 SS w Strict C2B/pull up(weighted)

C.  3 Rnds
4 min AMRAP
9 box Jump (24/30)
12 Push up
15 KBS (1.5/2)
------------
1 min REST
**Continue from where you left off.

December 18, 2019

A.  30 banded side steps ES
50' farmers carry
20 cossacks ES
30s ES ankle stretch
40s ES Samson
40s ES 90/90
12 deadbug
10 front squat (bar)

B.  SKWAAATS
Front Squat - 60x5, 70x5
Back Squat - 75x2, 80x2, 85-90x3x3, 75x AMRAP
Bulgarian Split Squat - 3x8 EL (weighted)

C.  EMOM x 21
Min 1 - '50 db lunge
Min 2 - 15/18 cal row
MIn 3 - 5 Devils Press

December 17, 2019

A.  25 rnds
25 DU
90/90 Stretch
walking lunge
10 deadbug
10 birddog
5 burpee
5 RDl + 5 FSq+ 5 Muscle Cl

B.  

Cleans
i) technique drilling Pause @ 1-2-3
ii)Power Clean + 2 Push Press + Jerk, Build to heavy

C.  4 RFT
12 T2B
9 Hang Clean(45/60)
6 STO (45/60)

D.  Tabata
Hollow Hold
Tuck Up

December 16, 2019

A.  2 Rnds:
250m Row
Wrist circles
1 Wallwalk + 5s hold
8 Snatch Push press + 5 OHS
30 Band Pull apart
Burgener warm up

B.  Snatch EMOM x20
Odd- 2 Full Snatch (increasing weight)
Even - 35 DU

C.  8 min AMRAP
6 BFB
6 OHS (35/50)