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Daily Workout WOD, January 7, 2020

1.7.20

Metcon
In teams of 2 complete 4 sets of 15/10 Cal Row
Then (individually) complete 2 sets of:
8/side Half-Kneeling OH Banded PnF Stretch (2 sec hold for each)
15 Banded Scapula Push Ups
Metcon
Complete 4 sets of:
6(-1) Seated DB Strict Press
Rest 30 secs
6(-1) Weighted Wide Grip Chin Ups
Rest 2 mins
Metcon
Complete 2 sets of:
Max reps Standing DB Strict Press (at heaviest seated weight)
Rest 20 secs
Max Reps Strict Pull Ups (body weight)
Rest 15 secs
12 DB Reverse Flys
Rest 90 secs
Metcon (4 Rounds for reps)
Complete 4 rounds of:
1 min Cal Row
1 min Cal Assault Bike
1 min Box Jumps (24/20)
Rest 1 min

No rest between movments. keep track of total reps for each round (each calorie counts as 1 rep).
Metcon
Optional Extra Work

Complete 8 rounds for time & quality of:
7-10 T2B
3-5 Bar MUs
(choose the # at which you can hit your Bar MUs unbroken for at least 4 rounds)

EMOM x 12 mins:
1. 15-20 sec Side GHD Hold (left) or 30 sec Side Plank
2. 20-30 sec Strict Chin Up Hold
3. 15-20 sec Side GHD Hold (right) or 30 sec Side Plank
4. 30 sec Top of Rings Support Hold

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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