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Daily Workout WOD, January 13, 2020

13 Jan, 2020

1.13.20

Metcon
Complete 3 sets of:
250/200m Row
8 Banded Triceps Push Ups (slow)
8 Banded Triceps Pull Downs
8 Hanging Scapula Retractions
8 Banded Pull Aparts
Dumbbell Incline Bench Press (Weight)
On an incline perform the Bench Press Movement with Dumbbells

Complete 4 sets of:
6(-1) DB Incline Bench Press
Rest 30 secs
4(-1) Wide Grip Weighted Chin Ups
Rest 2 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Deficit Kipping HSPUs (45/35lb plates)
6 C2B Pull Ups
12 Thrusters (95/65)
Metcon
Optional Extra Work

Complete 3 sets of:
20 sec Weighted Hollow Hold
Rest 15 secs
12 Forearm Leaning on Swiss B
Rest 90 secs

Complete 3 sets of:
15-20 sec L-Sit 15
Rest 15 secs
6 Swiss Ball Tuck Flexion + 6 Alternated Foot
(do this complex twice only SLOW & CONTROLLED)
Rest 90 secs

Compete 3 sets of:
15 DB Anchored Sit Ups (hardest possible with Ab Mat on your lower back)

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

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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