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Daily Workout WOD, January 22, 2020

22 Jan, 2020


2 mins/side OH Banded Distraction
Then complete 3 sets of:
8/side HS Shoulder Taps with feet on box
10 Banded Pull Downs
10 Prone WTY stretches (with light 2.5lbs plates if able)
Strict Handstand Push Ups (3 sets of 1 min for max reps)
Perform the HSPU using a strict movement standard without any kip.

Rest up to 2 mins between sets
Push Press (Complete 4 sets of 8 reps)
Rest up to 2 mins between sets. Build to heavy 8 rep.
Metcon (Time)
AQAP compete 4 rounds of:
10 Power Snatches (115/80)
10 Thrusters (115/80)
10 Bar over Burpees (bar facing)

Time Cap: 10 mins

Try to keep your Snatches unbroken for the 1st round. If you cannot then the weight is too heavy. The Thrusters should be unbroken or completed in 2 sets maximum.

1 min/side Pigeon Pose Stretch
1 min/side Pec Stretch on Post
Optional Extra Work

AQAP complete 3 rounds of:
10/side Single Arm OH DB Lunges (50/35)
100 DUs

Rest 3 mins

AMRAP x 5 mins:
10 Deadlifts (115/80)
10 Hand Release Push Ups
10 Box Jumps (24/20)

Archives Previous WODs
Daily Workout - Thu, Dec 1

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor


Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs


In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs


Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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