• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, October 13, 2020

Get a free class

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)

Archives Previous WODs
Daily Workout - Mon, May 29
Metcon

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post