• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Platinum WOD, January 8, 2020

Get a free class
Blog

08 Jan, 2020

PL 1.8.20

Metcon (Time)
Partner Rowling

The object is to get as close to 100m as you can. It does not matter how fast or slow you row, you want to land right on 100m; and that is considered a strike. You will alternate rounds (frames) between partners were each of you will complete 5 frames. For each meter over or under 100m both you and your partner will complete 1 squat. You play 10 frames. If you row 100m exactly on the last frame you get to row again and
replace any of your previous scores.

We will cap it at 10 squats per frame.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
8 Squats
8 Push Ups
8 Step Ups (4 each leg)
8 Ring Rows
8 Ball Slams
8 Crossovers (L+R=1)

Archives Previous WODs
Daily Workout - Fri, Mar 24
Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Lorem Ipsum is simply dummy text of the printing and typesetting industry.

RESOURCES

NAVIGATION

Location