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Daily Workout WOD, September 17, 2020

17 Sep, 2020


90 secs/side Bent Over Banded Lat PNF Stretch
Then EMOM x 6 mins:
1. 45 sec Row/Assault Bike
2. 10 Muscle Snatches
3. 20 sec OH Barbell /Plate Flutter Kicks
Power Snatch (Every 2 mins for 10 mins: 5 TNG Reps)
Build up to a PERFECT 5 for the day!
Metcon (Time)
300m Run (down to Tops Wall and back)
10 Burpees
10 Hang Power Cleans (135/95)
10 Shoulder to Overhead (135/95)
(Rest 1 min between each round)

Then go directly into:

AQAP complete 5 rounds of:
15/10 Cal Row or 12/8 Cal Assault Bike
8 Devil’s Press (50/35)
60 DUs / 60 Singles
(Rest 1 min between each round)

Time Cap: 30 mins

This is a total of 10 sets and will test your aerobic endurance. Keep the same for each round all the way through!

Optional Extra Work

Complete 3 sets of:
4-4-4) TX030 Banded Romanian Deadlifts (double overhand with strap)
Rest 20 sec between each 4 reps
Rest 3 min between each set
(go heavy on the Deadlifts today)

Complete 3 sets of:
8 Banded BB Hip Thrusts – 3 sec hold at the top
(heavier than last week)

Complete 3 sets of:
8(-1) DB Bench Press
Rest 1 min
45 sec/side Side Plank
Rest 1 min

Compete 2 sets of:
15/side DB Seated External Rotations
(Eccentric portion only)
Rest 2 mins between sets

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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