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Daily Workout WOD, April 29, 2020

29 Apr, 2020

AHW 4.29.20
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Metcon
200m Run
20 Single Leg Glute Bridge (right)
30 sec Side Plank (right)
10 Jumping Lunges
200m Run
10 Jumping Lunges
30 sec Side Plank (left)
20 Single Leg Glute Bridge (left)
200m Run
Metcon (3 Rounds for reps)
EMOM x 6 mins of:
1. 30 sec Handstand Hold
2. Max Push Ups

Rest 2 mins

EMOM x 6 mins of:
1. 30 sec Wall Sit Hold
2. Max Jump Squats

Rest 2 mins

EMOM x 6 mins of:
1. 30 sec Plank Hold
2. Max Hollow to Crunches

Keep count of total:
Push Ups (Rd 1)
Jump Squats (Rd 2)
Hollow to Crunch (Rd 3)
Metcon (Time)
25-15-10
Wall Balls (20/14)
Run 400m after each set

Time Cap: 12 mins
Metcon
Complete 3 sets of:
10/side Weighted Dead Bugs
20 sec Weighted Hollow Hold
10/side Bicycle Crunches (L+R=1)

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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