• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, July 6, 2020

06 Jul, 2020


Complete 2 sets of:
12 Banded Reverse Flys
12 Banded Pull Downs
12/side Banded External Rotations
8/side Hang DB Snatch
8 Banded Close Grip Bench (use the red band in your hand and pass it along your upper back)
Close Grip Bench Press (Weight)
Perform the Bench press with hands set at shoulder width.

Every 2 mins for 10 mins:
6 Close Grip Bench Press (T31X1)
Rest 30 secs
4/side DB Snatch

Goal is to get a good warm up an then hit the same weight across the board on the Bench and DB Snatch.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 mins:
10 Burpees over Bar (Lateral)
8 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
4/side Front Rack Barbell Lunges (135/95)

The goal here is to hit each set unbroken. Take more rest between your sets if needed. We want a larger time under tension with a light/moderate barbell. Scale the weight as needed.
Complete 3 sets of:
10 Prone Retractions (hold for 2 secs at the top)
15 DB Reverse Flys (thumbs up)
Rest 90 secs
Optional Extra Work

75/60 Cal
Rest 2 mins
60/45 Cal
Rest 2 mins
45/35 Cal
Rest 90 secs
30/24 Cal
Rest 1 min
15/10 Cal
Rest 1 min
Then climb back up!
If you lack time just go straight down 1 time, or cut the 75/60 in this pyramid.

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

Stay in the Loop!

Enter your email address to receive member only notices & offers.