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Daily Workout WOD, May 1, 2020

01 May, 2020

AHW 5.1.20
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Metcon (Time)
200m Run Warm Up

AQAP Complete:
200 DUs / 400 Singles

Time Cap: 5 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
6 No Jump Burpees
12 Jumping Air Squats

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
200m Run
10 DB Push Press (35/25)

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
30 DUs
12 Box Jumps (24/20)
Metcon (Time)
AQAP Complete:
100 Alternating DB Hang Clean and Jerks
EMOM complete 20 DUs/30 Singles

Time Cap: 8 mins

TABATA Hollow to Crunch

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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