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Daily Workout WOD, April 28, 2020

28 Apr, 2020

AHW 4.28.20
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Metcon
Complete 2 sets of:
8/side Bulgarian Split Squats
Rest 10 secs
8/side DB Single Leg Deadlifts
Rest 10 secs
8/side Bird Dogs
Rest 10 secs
4 Tempo Push Ups (2121)
Deadlift & AMRAP Chipper (2 Rounds for reps)
1 min of Deadlifts or Sit Ups/Hollow to Crunch
Then
AMRAP x 20 mins of:
10 Alternating DB Snatches (35/25)
8 Reverse or Regular Burpees
10 Renegade Rows (Push Up + Left Row + Right Row)
20 Double DB Swings
Then
1 min of Deadlifts or Sit Ups/Hollow to Crunch
Then
AMRAP x 20 mins of:
10 Wall Sit Curl to Press (35/25)
12 DB Thrusters
8 Burpee Box Jumps
20 Single Arm OH Walking Lunges
Then
1 min of Deadlifts or Sit Ups/Hollow to Crunch

For Deadlifts you can use a Barbell or Dumbbells
Metcon (Time)
AQAP complete:
100 Plank Thrusts

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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