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

Platinum WOD, April 3, 2020

03 Apr, 2020

PL AHW 4.3.20

Metcon
EMOM x 10 mins:
1. 30 sec Jumping Jacks
2. 25 sec Arm Circles + 25 sec Trunk Twists
3. 30 sec High Knees
4. 40 sec Counter Plank Hold
5. 40 sec Seated Leg Lift Hold
Metcon
E4MOM x 16 mins (4 rounds):
15 Weighted Deadlifts
200m Farmer’s Carry
(if you are unable to walk for 200m then perform the Farmer’s Carry for 90 secs each time)

If you do not have weights you can use gallon jugs,
weighted grocery bags, paint cans, etc…
Metcon (Time)
AQAP complete:
100 Crossovers (L=R + 1)

Rest as needed

Archives Previous WODs
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

Stay in the Loop!

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