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Daily Workout WOD, December 18, 2019

12.18.19

Metcon
2 mins/side Banded Couch Stretch
90 secs/side Banded Hamstring PNF Stretch

Then go directly into next portion
Metcon
Complete 3 sets of:
12-10-8 Front Rack Bulgarian Split Squats
Rest 30 secs
45 sec Stir the Pot on Med Ball
Rest 90 secs
Metcon (AMRAP – Reps)
Partner AMRAP x 24 mins:
A – Max Distance Row
B – Burpees to 6" target

At each 3 min interval each partner completes 15 Thrusters (95/65)

Switch movements after each set of Thrusters

Score = Total distance on the Row + total Burpees
Metcon
Optional Extra Work

3 mins/side Foam Roll IT Band + Lats
3 mins/side LAX Ball Pec Smash
3 mins/side Banded Hamstring PNF Stretch
3 mins/side Banded Bully

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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