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Daily Workout WOD, January 6, 2020


2 mins/side Hip + Knee External Rotation
Then complete 2 sets of:
10/side Banded Side Lying Abduction (hold for 2 secs at top)
10/side DB Single Leg Deadlifts

Then go directly to the next part !!!

Complete 3 sets of:
8-7-6/side Back Rack BB Bulgarian Split Squats (down in 2 secs on each)
Rest 30 secs
10/side Single Leg Hip Thrusts with Med Ball (2 sec hold on top)
45-60 sec Shoulder Taps Plank
Rest 90 secs
Metcon (3 Rounds for reps)
Complete 3 sets of the following AMRAP:

AMRAP x 5 mins:
6 Bar Over Burpees (bar facing)
5 Hang Power Cleans (135/95)
4 Front Squats (135/95)
3 Thrusters (135/95)

Rest 2 mins between sets
Optional Extra Work

AQAP complete:
20-15-10-5 Burpee Box Jump Overs (24/20)
30-25-20-15 KB Swings (53/35)
100-80-60-40 DUs

Complete 3 sets of:
10 Prone Swimmers + WTY (slow and controlled)
Rest 30 secs
15 Supine Grip Band Pull Aparts (back in 2 secs)
Rest 90 secs

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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