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Daily Workout WOD, December 31, 2019

12.31.19

Metcon
Complete 2 sets of:
1 min/side Banded OH Complex
10 Ring Reverse Flys
10/side Banded External Rotations with elbow close to torso
10 Banded Pull Aparts
10 steps in each direction of Banded Monster Walks
10 Banded Squats (3 sec hold at the bottom)
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009

Time Cap: 35 mins
Metcon
Optional Extra Work

Complete 4 sets as follows:
10-8-6-X Close Grip Bench Press (down in 3 secs)
Rest 30 secs
10-8-6-X Pendlay Row
Rest 2 mins

For X add 10 lbs each side and go for a max rep with that weight (same as yesterday)

Complete 3-4 Sets of:
4 Swiss Ball Tuck Flexion Plank + 2/side Alternated Feed (slow and controlled)
15 Swiss Ball Forearm Body Saw
10-15 sec Tuck Hold on Paralletes
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins