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Daily Workout WOD, July 27, 2020

27 Jul, 2020

7.27.20

Metcon
2 mins/side Hip External Rotation on Box
Then complete 2 sets of:
8/side Anti-Rotational Front Rack KB Squat (down slow)
8/side Single Leg Hip Thrust off of floor
8/side Deadbugs
Front Squat (EMOM x 10 mins: 2 Front Squats)
Mins 1-5: 2 at 80% 1RM
Mins 6-10: 2 at 75% 1RM
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Double DB Cleans (50/35)
15 Double DB Front Squats
15 T2B

Try to stay unbroken on the DB complex.
Watch out for your grip. If you know that is a weakness then cut your complex in 2.
Metcon
SHOULDER HEALTH
Complete 3 sets of:
10/side Standing DB External Rotations – only the eccentric portion
10 Light Prone Trap Raises (T2120)
Metcon
Optional Extra Work

Complete 6 sets of:
15/10 Assault Bike Cals
50ft HS Walk / 2 Wall Climbs
30 DUs/ 60 Singles
1 Legless Rope Climb
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Nov 24
Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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