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Daily Workout WOD, November 5, 2020

05 Nov, 2020

11.5.20

Metcon
Complete 2 sets of:
1 mins PVC Pass Throughs
5 Scapula Retractions to 10 Beat Swings
5/side Single Arm DB Push Press to Split Jerk
10 Med Ball roll out with forearms
Metcon (Time)
0:00 – 15:00:
1500/1000m Row
Then complete 3 rounds of:
7 Bar MUs / 14 C2B Pull Ups or Pull Ups
7 Shoulder to Overhead

For S2O:
Rx – 135/95
Rx+ – 155/105
Back Squat (Weight)
15:00 – 30:00:
Build to your best 2 rep Back Squat for the day
Metcon
30:00 – 35:00: Rest/Transition
Metcon (Time)
35:00 to 47:00:
30-20-10 T2B / Hanging Knee Raises
12-8-4/side Double KB Front Rack Lunges (70/53)
Metcon
Optional Extra Work

Choose between one or the other here:

#1 – Gymnastic
AQAP complete 10 rounds of:
18/15 Cal Assault Bike (just legs) + 1 Legless Rope Climb or 1 Rope Climb

#2 – Strength
AQAP complete 4 rounds of:
400m Run
5-7-9-11 Bar Facing Burpees + Thrusters (95-105-110-115/ 135-145-155-165)

(Scale the Thrusters by 10lbs on each if you know you can’t get the 165)

Complete 3 sets of:
1 min Pec Stretch
12 Prone Trap Raises off of bench
12/side Powell Raises
Rest 90 secs

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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