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Daily Workout WOD, April 16, 2020

16 Apr, 2020

AHW 4.16.20
Please check your email for the invite to our 7:30am ZOOM workout.

Metcon
2 mins of movement:
400m run, Jump Rope, Jumping Jacks, etc
Metcon
Complete 3 rounds for quality of:
10/side Single Leg Glute Bridges
20 Alternating Mountain Climbers (slow – knee to elbow)
20 Alternating Cossack Squats
20 Hollow Rocks / 20 sec Hollow Hold
United In Movement Wod #6 (Time)
AQAP complete:
150 Single Arm Dumbbell Thrusters (50/35)
EMOTM complete 5 Lateral Burpees Over the Dumbbell

Time Cap: 16 mins
Metcon (Time)
AQAP complete:
30-20-10
Inverted Shoulder Taps / Plank Shoulder Taps
Diamond Push Ups
Metcon
Complete Unbroken:
30 sec Palms Forward Pump
30 sec Palm Backward Pump
30 sec Internal/External Rotation
30 sec Swimmers
1 min Arms Extended Hold

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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