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

Daily Workout WOD, February 20, 2020

20 Feb, 2020


90 secs/leg Banded Hamstring PnF Stretch
Then complete 2 sets of:
12 Banded Pass Throughs
10/side KB Single Leg Deadlifts
10 Prone Banded WTY Stretch
10 Romanian Deadlifts
Deadlift (6 sets of 3 Deadlifts at 80% of 1RM)
EMOM x 12 mins:
1. 3 Deadlifts at 80% of 1RM
2. 5 Bench Press (building)
Bench Press (6 sets of 5 Bench Press (building to heavy 5 rep))
Metcon (Time)
AQAP complete:
1000m Run (5 x 200m)
100 T2B
100 OH BB Lunges (115/80)
100 T2B
100 Cal Row

Time Cap: 22 mins

Divide reps as desired except for Run which is split into 200m splits.

For 5 mins at the end of class:
Complete 3 sets of:
20 Banded Triceps Press Downs (dynamic back in 1 sec)
12 DB Hammer Curl to Supine Grip
(rest as needed between both)
Optional Extra Work

AQAP Complete:
8-6-4 Ring MUs
21-15-9 DB Thrusters (50/35)

Rest 7 mins

AQAP complete:
15-12-9-6-3 Burpees over the Bag
5-4-3-2-1 Sandbag Cleans (200/150)
If you do not have a bag then substitute Hang Squat Snatch at 75% of 1RM

Rest 7 mins

Complete 3 sets of:
15 DB Reverse Flys
15 Ring Rows
25 Feet on bench Crunches
(rest 30 secs between each)

Archives Previous WODs
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
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
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

Stay in the Loop!

Enter your email address to receive member only notices & offers.