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Daily Workout WOD, February 17, 2020

17 Feb, 2020


2 mins/side Banded Lateral Pigeon Pose
Then complete 2 sets of:
8/side RNT Front Rack with Front Foot Elevated Split Squats (down in 3 secs)
10/side Side Plank Banded Side Clams (2 sec hold at the top)
10 Banded Reverse Flys + 10 Banded Y Stretch

Then work on some Handstand Skills:
1. 5 Wall Climbs to 5 sec HS Hold
2. Kick Up to HS Work

Front Squat (Complete 4 sets of 5 reps at 80% of 1RM)
Within 20 mins complete 4 sets of:
5 Front Squats at 80% of 1RM
Rest 20 secs
1 min HS Walk work
Rest 2 mins
Metcon (Time)
AQAP complete:
25-20-15 Thrsters (115/80)
400-300-200m Run

Time Cap: 12 mins
Shoulder Health
12 DB Seated External Rotations
(3 sec Eccentric movement – use non working arm to bring DB back up)
1 min/side Pec Stretch on post
For 15 mins at 70% effort:
5 min Row
5 min Assault Bike
5 min Ski Erg
(stay in your yellow zone 60-75% max heart rate)

You can substitute Shuttle Runs for any one movement if necessary (if equipment is not available)

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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