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Daily Workout WOD, March 11, 2020

11 Mar, 2020

3.11.20

Metcon
Complete 2 sets of:
10 Banded Pull Downs + 10 Reverse Flys + 10 External Rotations
10 Scapula Push Ups to Downward Dog

Then complete 2 sets of:
30-45 sec Handstand Hold
15-20 sec Tuck Sit Hold on Rope or 5-8 Toes 2 Rope

Metcon
EMOM x 8 mins:
1. 30 secs of Strict HSPUs
2. 1-2 Rope Climbs

Scale Rope Climbs to 30 secs of Lay to Stands

Rest 3 Mins
Metcon
EMOM x 8 mins:
1. 20 Wall Balls (20/14)
2. 15 Burpees to 6"Target

Work up to a max of 45 secs each minute

Rest 3 Mins
Metcon
EMOM x 8 mins:
1. 18 KB Swings (70/53)
2. 40-60 DUs

Work up to a max of 45 secs each minute
Metcon
SHOULDER HEALTH (8 mins)

Complete up to 3 sets of:
10 Weighted Prone W to Reverse Fly Thumbs Up
1 min/side Pigeon Pose

Metcon
Optional Extra Work

3 mins/side Foam Roll IT Band + Lat
3 mins/side Lab Pec Smash
3 mins/side PNF Couch Stretch
3 mins/side Pigeon Pose
3 mins/side Banded Bully

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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