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Daily Workout WOD, November 13, 2019

11.13.19

Metcon
15 mins of mobility work:
1. Foam/PVC Roll IT Band
2. Foam/PVC Roll Lats
3. Banded Couch Stretch
4. Banded Lat Stretch
Metcon (9 Rounds for reps)
EMOM x 36 mins:
1. Max Calorie Row in 50 secs
2. Max Calorie Assault Bike in 50 secs
3. Alternate between different Plank Positions
4. REST

Plank Positions:
1. Front Plank
2. Hollow Hold
3. Hands on Rings feet on Bench
(hod for 30-50 secs depending on ability)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 6-8 Kipping Knees 2 Elbows + 6-8 Kipping T2B
2. 30 secs of Max Reps Shoulder Taps in Push Up position on paralletes
3. 50 DUs

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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