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Daily Workout WOD, November 7, 2019

11.7.19

Metcon (Time)
A.For time
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
Strict Press (115/80)
Russian KB Swings (70/53)

Time Cap: 10 mins

Rest 5 Mins
Metcon (Time)
20-18-16-14-12-10-8-6-4-2
Alternating DB Snatches (50/35)
1 Arm OH DB Lunges
Toes 2 Rings

Time Cap: 10 mins

Rest 5 Mins
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Calorie Row
Calorie Assault Bike
Burpees to 6" Target

Time Cap: 10 mins

If there are not enough Assult Bikes use 25ft Shuttle Runs.
Each down and back (50ft total) = 1 rep

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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