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Daily Workout WOD, October 1, 2020

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01 Oct, 2020

10.1.20

Metcon
EMOM x 6 mins:
1. 45 secs Samson Stretch
2. 10 Front Squats + 10 Push Press
3. 45 sec Monster Walks
Hang Squat Clean + Thruster (EMOM x 8 mins: 1 rep)
Perform the Hang Squat Clean followed by a Thruster without putting the bar down

Take a good 5 min to warm up the movement and hit around 2-3 sets. Start the EMOM quite quickly after to avoid fatigue from too many sets.
Build to a heavy single rep.
Metcon (Time)
AQAP complete:
21-51-9
Thrusters (115/80)
C2B Pull Ups

Tie Cap: 6 mins

Rest 5 Mins
Metcon (Time)
AQAP complete 3 rounds of:
15 Power Cleans (115/80)
15 Deficit HSPUs (45lb Plate/35lb Plate)

Time Cap: 6 mins

Rest 5 Mins
Metcon (Time)
AQAP complete 3 rounds of:
15 OHS (115/80)
15 Burpees over Bar (bar facing)
Metcon
Optional Extra Work

Complete 3 sets of:
8 Barbell Hip Thrusts
(heavier than last week)
Work up to your heaviest 8 ever

Complete 3 sets of:
8/side Seated Single Arm DB Strict Press Neutral Grip
Rest 30 secs
6-9 GHD Raises (or Kneeling GHD Raises)
Rest 2 mins

Complete 3 sets of:
12 Ring Rows with feet on bench
Rest 30 secs
12 Banded Barbell Skull Crushers (T2120)
Rest 90 secs

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