• 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, September 10, 2020

Get a free class

10 Sep, 2020

9.10.20

Metcon
EMOM x 6 mins:
1. 40 sec No Jump Burpees
2. 6/side Single Arm OH DB/KB Squats or Lunges
3. 40 sec Front Plank Hold with hands on DBs
Metcon (Time)
AQAP complete:
7 Double KB/DB Hang Clean & Push Press (53/35 – 50/35)
30 DUs / 30 Singles
1-2-3-4-5-6 OHS (at 70% of 1RM)

Time Cap: 7 mins

OHS are from the floor (no racks)

Rest 4 Mins
Metcon (Time)
AQAP complete 3 rounds of:
12 Double KB/DB Thrusters (53/35 – 50/35)
4-8- Bar MUs
15 Box Jumps (30/24)

Time Cap: 7 mins

Scale Bar MUs to:
15 C2B Pull Ups, Pull Ups or Ring Rows

Rest 4 Mins
Metcon (Time)
AQAP complete 2 rounds of:
400m Run
15 T2B
10 Double KB/DB Hang Snatch (53/35 – 50/35)

Time Cap: 7 mins
Metcon
In Class Stretch:
2 mins/side Half Kneeling Lat Stretch on Post
2 mins/side Hurdler Stretch
Metcon
Optional Extra Work

AQAP complete:
35-25-15 Assault Bike Calories
25-20-15 Pull Ups
12-12-12 Double KB S2O (53/35)
Time Cap: 10 mins

Complete 3 sets of:
10 DB Front Rack Step Ups
Rest 30 secs
10 Banded Hip Thrusts (hold 3 secs at top)
Rest 90 secs

Complete 3 sets of:
30 sec OH DB Hollow Flutter Kicks
Rest 30 secs
30 sec Left Side Plank
30 sec Right Side Plank
Rest 1 min

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins