• 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, April 2, 2020

02 Apr, 2020

AHW 4.2.20

Metcon
"BRO-SESH"

LEGS
Complete 3 sets of the following:
10/side Reverse Lunges with twist towards front knee
10 Tempo Air Squats (41X1)
10 1&1/4 Jump Squats
10/side Glute Bridges
10/side Single Leg Deadlifts

SHOULDERS
Complete 3 sets of:
10 DB Shoulder Press
10 DB Front Raises
10 DB Lateral Raises
10 DB Bent Over Rows

CHEST
Complete 3 sets of:
10 Banded Chest Openers / Walkouts to a Push Up
10 Tempo Push Ups (3131)
10 DB Bench Press / Floor Press
10 DB Flyes
10 DB Pullovers

TRICEPS
Complete 3 sets of:
5 Banded Press Downs with 3 sec hold at the bottom
10 DB Skull Crushers
10 Tempo Dips (31×1)

BICEPS
Complete 2 UNBROKEN sets of:
30 secs Alternating DB Front and Side Curls
30 secs Hammer Curls
30 secs Alternating DB Curls with External Rotation at top
30 sec 90 degree DB hold
Rest 2 mins

CORE
3 sets not for time of:
20 V-Ups
15 Hollow to Crunches
20 Second Hollow Hold
20 Second Arch Hold

The Devil’s Thruster (Time)
AQAP complete 30 reps of:
1 Devil’s Press into a Thruster (35/25)

Time Cap: 10 mins

Archives Previous WODs
6.23.22
Metcon
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))
Metcon
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
Then
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
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
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

Stay in the Loop!

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