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Daily Workout WOD, October 13, 2020

13 Oct, 2020

10.13.20

Metcon
2 mins/side Overhead Banded Stretch
Then complete 3 sets of:
12 Banded Row+W+Y
12 Banded Reverse Flys
30 sec Handstand Hold
6-8 Kipping Ring Rows
Strict Handstand Push Ups (Max reps)
Perform the HSPU using a strict movement standard without any kip.

Every 3 mins for 12 mins (4 rds):
20/15 Cal Row
1 min Max Effort Strict HSPUs

Max of 2 Abmats for scaling option. If more scale needed use DB Strict Press with neutral grip.

Rest 2 Minutes
Metcon
Every 3 mins for 12 mins (4 rds):
15/10 Assault Bike or Row
1-7 Ring Muscle Ups / C2B / Pull Ups
1-7 Strict Ring Dips / Bar Dips / Push Ups

Choose a number for MUs and Dips that you can complete unbroken for each set

Rest 2 Minutes
Metcon
Every 3 mins for 12 mins (4 rds):
200m Run
250/200m Row
Metcon
Optional Extra Work

EMOM x 5 mins:
3 Snatch Balance from rack
(work with 60% of 1RM all the way through)

EMOM x 5 mins:
1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch
(work with 70% of 1RM all the way through)

Every 2 mins for 8 mins:
5 Muscle Snatches
(work with your best for the day)

AQAP complete:
30 Squat Snatches (135/95)

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