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Daily Workout WOD, September 28, 2020

28 Sep, 2020

9.28.20

Metcon
90 sec/side Hip 90/90 on floor
Then for 6 mins cycle through:
30 sec/side Med Ball Standing Abduction
10 Banded Hip Thrusts
8/side RNT DB Goblet Split Squat – down in 3 secs, pause 3 secs at the bottom
10 Jump Squats
Paused Front Squat (5-4-3-5-4-3)
Pause for 2 secs at 90 degrees on the way down

Build to a heavy 3 with wave loading

Metcon
Complete 2 sets of:
10 Hollow Rocks (20 sec Hollow Hold)
10 Shoulder Activations
10 Beat Swings
1-5 Kipping Pull Ups or Kipping Ring Rows
Metcon (Time)
AQAP complete:
20/side Double DB OH Walking Lunges (50/35)
40 C2B Pull Ups
40 Burpees to 6" Target
40 Pull Ups
40 Box Jumps (24/20)
40 T2B

Time Cap: 12 mins
Metcon
Optional Extra Work

Every 90 secs for 12 mins (8 rds):
2 Power Cleans
( build to a heavy 2 rep for the day)

Every 30 secs for 5 mins (10 rds):
1 Power Clean at 85-90% of heaviest 2 rep above

Every 2 mins for 6 mins (3 rds):
3 Clean Pulls at 105% of your 1RM Power Clean

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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