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Daily Workout WOD, June 16, 2020

16 Jun, 2020

Please remember to bring your exercise mat, towel and woater to every workout!

At a warm up pace complete AMRAP x 6 mins of:
12 Banded Presses
12 Banded Pull Aparts
12 Banded Curls
6 Inchworms
In a 12 min window complete 3-4 sets of:
8(-1) Strict Press
Rest 20 secs
12 Barbell Bent Over Rows
Rest 20 secs
16 Landmine Rotations
Rest 2 mins

No pause on the press. Use the same bar and same weight for the row. If you can hit 15 reps with it then go for it!
For the landmine, you can just put the top of the bar on the floor or inside another plate hole.
Metcon (Time)
AQAP complete 2 sets of:
15 Double DB Hang Snatch (35/20)
15 Double DB Hang Cleans (35/20)
30 Box Jump Overs (24/20)
15 Double DB Hang Cleans (35/20)
15 Double DB Hang Snatch (35/20)
Rest 2 min between sets

Time Cap: 12 mins
Compete 3 sets of:
12 Seated DB External Rotation – eccentric portions only (down in 3 secs – use non-working hand to put back the weight up)
12 DB Reverse Flys – thumbs up
Rest 90 secs
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Farmer’s Hold at a heavy but sustainable weight
2. 30 sec Double KB Front Rack Carry at a heavy but sustainable weight
3. 25-50ft HS WALK

Complete 3 sets of:
7-9 GHD Raises / Nordic Curl w. Barbell (down in 3 secs)
30 Banded Reverse Hypers on GHD
Rest 90 secs

Archives Previous WODs
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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