• 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, March 18, 2020

18 Mar, 2020

3.18.20

Metcon
2 mins/side Banded Triceps Stretch
Then complete 2 sets of:
8 Three Position Muscle Cleans
30 sec Banded Squat Hold with BB in Front Rack
8 Slamballs (with as much power as possible)
5/side Single Leg Bench Jump Step Ups
Power Clean (EMOM x 10 mins: 3 at 65-70% + 2 High Box Jumps)
Pause for 1 sec at the knee with the Power Cleans
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Russian KB Swings (53/35)
10 T2B
10 Box Jumps – step down (24/20)

Rest 3 Mins
Metcon
For 8 mins complete 3 sets of:
10(-2) Glute Bridge Alternating DB Bench Press (neutral to pronated grip)
Rest 30 sec
12/side Single Arm Chainsaw DB Row
Rest 90 secs
Metcon
Optional Extra Work

Complete 5 sets of:
15 Banded Triceps Pull Downs
15 Banded Biceps Curls
15 Banded Pull Aparts
Rest 90 secs

Metcon (Time)
AT HOME WOD

AQAP complete 3 rounds of:
20 Knee Pull Ins
20 Air Squats
20 Push Ups
20 Leg Raises
20 High Knees
20 Supermans
20 Mountain Climbers
20 Russian Twists
20 Bicycles

Rest 5 mins

"ANNIE"
50-40-30-20-10
DUs
Sit Ups

If unable to perform DUs then 2x Singles. If no jump rope perform lateral jumps (L+R=1).

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)

Stay in the Loop!

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