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Daily Workout WOD, October 28, 2020

28 Oct, 2020

10.28.20

Metcon
90 sec/side Banded Hamstring PNF Stretch
Then complete 2 sets of:
15 Banded Good Mornings
15 Banded Pull Aparts
30 sec Handstand Hold
Deadlift (Weight)
In a 10 min window build to a heavy:
5 Touch and Go Deadlifts
Max(-1) Bar/Ring Dips
Rest 2 mins between sets
(You should be able to complete 3 sets. Aim for: 80, 82.5 then 85%)

Then Directly into next part

Deadlift (Weight)
In a 10min window build to a heavy:
3 Touch and Go Deadlift
1 min Max distance HS walk or Wall Walks
Rest 2 mins between sets

(You should be able to complete 3 sets. Aim for: 87.5, 90 then 92%)

Metcon (2 Rounds for reps)
Complete 4 sets of:

AMRAP x 6 mins:
25/20 Cal Row or 20/15 Cal Assault Bike
75 DUs / 100 Singles

Rest 2 mins

AMRAP x 6 mins:
15 T2B
15 Burpees
15 Wall Balls (20/14)

Rest 2 mins

Metcon
Optional Extra Work

Perform 2 additional sets of the previous workout

Complete 3 sets of:
30 sec Weighted Hollow Hold
Rest 30 secs
45 sec Stir the Pot on Swiss Ball/Medicine Ball/Low Rings
Rest 30 secs
15 DB Reverse Flys

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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