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Daily Workout WOD, October 14, 2020

14 Oct, 2020

10.14.20

Metcon
Complete 2 sets of:
30 sec/side Standing Single Leg Medicine Ball Adduction
8/side Side Lying Banded Abduction (2 sec hold at the top)
8 Wide Stance Inchworms
8/side Bird Dogs
15 No Jump Burpees
Wide Stance Box Squat (Weight)
With feet about 5-6" wider then normal stance perform High Bar Back Squats to bench about 13-15" high where shins are vertical at bottom.

In 15 mins (with warm up) perform 4-6 sets of 6(-2) reps
Rest 2 mins between sets

Then go straight into Sumo Deadlifts

Sumo Deadlift (Weight)
In a 15 mins (with warm up) perform 4-6 sets of 6(-2) reps
(Straps can be used with double overhand grip)
Metcon (Time)
AQAP complete 5 rounds of:
1 Legless Rope Climb
10 Box Jump Overs (24/20)
8 Clapping Push Ups
12 DB Hang Clean & Jerks (50/35)

Time Cap: 12 mins
Metcon
Optional Extra Work

12-10-8
Close Grip Bench Press
Rest 30 secs
Fat Bar Pendlay Row
Rest 90 secs

AQAP complete:
15-12-9
DB Skull Crushers
Rest 30 secs
DB Biceps Curls
Rest 90 secs

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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