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Daily Workout WOD, December 10, 2019

12.10.19

Metcon
1-2 mins/side Hip 90/90 Stretch
Then complete 2 sets of:
6/side Side Step Down on box (super slow)
8/s Front Knee Banded OH Plate Reverse Lunges
10 Wall Squats (facing wall)
Front Squat (In 15 mins build to a heavy 3 rep using: 5-5-3-3 )
All perfect reps…NO BELTS!

Rest 2 Minutes
Thruster (In 4 sets build to a heavy 7 rep)
Only 1 min of rest between sets
Metcon (AMRAP – Reps)
AQAP complete:
75 Wall Balls (20/14)
In remaining time max effort Ring MUs

Time Cap: 7 mins

Rx+ = Unbroken Wall Balls
Scale Ring MUs to Bar MUs, C2B Pull Ups or regular Pull Ups

Rest 4 Mins
Metcon (Time)
AQAP complete:
30-20-10
Alternating DB Snatches (50/35)
Box Jumps (24/20)
50 ft HS Walk – 25ft back and forth (scale to 30-20-10 HR Push Ups)

Time Cap: 7 mins
Metcon
Optional Extra Work

15 DB Reverse Flys
Rest 30 secs
90 sec Pec Stretch

Complete 2 sets of:
25 Banded Pull Aparts (slow and controlled)

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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