© 2017 by Dynamo Academy

CROSSFIT O-TOWN WOD BLOG

January 31, 2020

A. 5 Slow Burpee
10 Low Box Jump
10x leg swing
20 banded sidesteps
30s 90/90
30s samson
10 squat w bar

B. Back Squats
7@75, 6@80, 5@85, 6@80, 7@75

C. 3 RFT
15 DB Step up
10 STO (50/70)
5 Ring MU

D. Accumulate 50' handstand walk

January 30, 2020

A. 50' Farmers carry
50' toy Soldiers
50' Walking Lunge
20 Glute Bridge
10 Deadbug
10s HS Hold
5 Push ups
10 RDL

Bi. Deadlifts - 6 x 4 reps@80-85 SS w 3-5 HSPU
Bii. Power Cleans - 4x3reps AHAP

C. 12 min AMRAP
6 OHS (35/50)
12 Barbell Reverse Lunge (35/50)
24 Sit up

D. Tabata
Tuck up
Leg Raise

January 29, 2020

A. 3 Rnds
15 cal Row
20s Deadhang + 5 Beat Swings
20 calf raises
10 band pull aparts
5 Ring Rows
5 Kipping Pull up
3 C2B
5 Push up

B. 5 Rnds
Every 2 minutes perform
1-5 MU
40 DU

C. For Time
60 Wallball
60 C2B
50 KB Snatch
50 Pistols
40 Hang Power Clean
40 Push up
30 Cal Row
30 HSPU
*30 min time cap*

January 28, 2020

A. 2 Rnds
30 Single Unders
2 Wallwalks
20s Deadhang + 5 Scap retractions
10 Airsquats
5 Ring Rows
7 Front Squat

B. EMOM x 20
Odd - 3 Front Squats @80-90
Even - 5 Strict pull up/SC2B

C. For Time
9-15-21
Box Jump (20/24)
KBS (1/1.5p)
MedBall Clean

D. Tabata
Hollow Hold
Tuck Up

January 27, 2020

A. 10 minute AMRAP
1 min Row
10 band pull apart
5 push ups plus
Stick: 5 RDL+ 5 Sn Pull + 5 Muscle Sn + 5 OHS

Bi) Snatch EMOM
1-4: 3@65
5-8: 2@70
9-12: 2@75
13-16: 1@80+
Bii) Snatch Pulls
3x4@90-100

C. 7 Min AMRAP
2 Squat Snatch (45/60)
4 Burpee Over Bar
8 Alt Single Leg T2B

D. 5 Mins HS Practice

January 24, 2020

A. 500m Row
25' Walking Lunge w Samson
20 Banded Side step ES
50' Farmers Carry
10x SLRDL
20 Glute Bridge
30s 90/90
RDL w bar x 10

B. DeathLifts
-Deadlift 7x3reps@85% SuperSet w 3-5 Strict HSPU
-RDLs 2x8-10@55-60

C. 15 min AMRAP
30 steps DB Walking Lunge
25 Sit Ups
20 Wallball
15 Push ups
10 Burpee Pull up

D. Tabata
Hollow Hold
Plank

January 23, 2020

A. 50' Suitcase Carry ES
20 Banded Side steps ES
50' Toy Soldiers
50' Walking Dynamo
30s 90/90 ES
10 Birddog
20 deadbug
10 Bar FSq

B. SKWAAATz
Front Squats, 5x2@85-90
Back Squats, 2x8@70-75

C. 4 RFT
15 T2B
8 Hang Squat Clean(45/60)

D. Tabata
Tuck Up
Leg Raise