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Daily Workout WOD, July 17, 2020

17 Jul, 2020

7.17.20

Metcon
Complete 2 sets of:
8/side Samson Stretch
8/side Single Leg Deadlifts (no weight)
8 Scapula Push Ups + Push Ups
8 Air Squats
8 Jump Squats
Metcon
Complete 3 sets of:
6-8/side DB Rear Foot Elevated Split Squats
8/side DB Single Leg Deadlifts
6-8(-1) Double DB Glute Bridge Bench Press
Rest 1 min

Try to use the same DB on each exercice. If you can split squat that weight, you should be able to press it.
Metcon
EMOM x 9 mins of:
1. 5/3 Cal Assault Bike or 8/6 Cal Row + 8 Burpees
2. 14 Alternating Jumping Lunges + 25 DUs
3. 10 KB Goblet Squats (70/53) + 10 V-UPs

Rest 3 Mins
Metcon
EMOM x 9 mins of:
1. 5/3 Cal Assault Bike or 8/6 Cal Row + 8 Burpees
2. 14 Alternating Jumping Lunges + 25 DUs
3. 10 KB Goblet Squats (70/53) + 10 V-UPs
Metcon
Optional Extra Work

Complete 3 sets of:
Max(-1) Strict C2B or Wide Grip Strict Pull Ups (-1)
Rest 20 secs
6-8 Supinated Grip Barbell Bent Over Rows
Rest 90 secs

Complete 3 sets of:
8/side Alternating DB Strict Press Neutral Grip
Rest 20 secs
8 Pike Push Ups

Complete 3 sets of:
6-10 Strict T2B
Rest 20 secs
45 sec Knees to Elbow Plank on Swiss Ball with External Rotation
Rest 20 secs
10/side Landmine Rotations
Rest 90 secs

Archives Previous WODs
8.11.2
Metcon
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
Metcon
IN CLASS ARMS
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)
Metcon
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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