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Daily Workout WOD, September 20, 2020

20 Sep, 2020

9.20.20

The Hurricane (10 Rounds for reps)
AMRAP x 2 mins:
5 Ring Rows
5 Push Ups
5 Squats
5 Down Ups
5 Sit Ups

Rest 1 min

AMRAP x 3 mins:
5 Pull Ups
5 Deficit Push Ups (45/35lb Plates)
5 Back Squats (95/65)
5 No Jump Burpees
5 Weighted Sit Ups (20/14)

Rest 1 min

AMRAP x 4 mins:
5 Strict Pull Ups
5 Push Jerks (95/65)
5 Front Squats (95/65)
5 Burpees
5 V-Ups

Rest 1 min

AMRAP x 5 mins:
5 C2B Pull Ups
5 Push Press (95/65)
5 OHS (95/65)
5 Burpees over the Bar (lateral)
5 Hanging Knee Raises

Rest 1 min

AMRAP x 6 mins:
5 Bar MUs
5 Strict Press (95/65)
5 OH Lunges – each leg (95/65)
5 Burpees over the Bar (facing)
5 T2B

Rest 1 min

AQAP complete:
400m Run
Time Cap: 5 mins

Come back down the ladder

This wod mimmicks the build up of intensity as a hurricane approaches our shores. The 5 mins to complete the 400m run is to symbolize the eye of the storm. Then we see the winds reversed as the storm moves away.

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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