• 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, December 18, 2020

18 Dec, 2020


Complete 3 sets of:
8/side Halo with a light plate
6/side KB or DB Arm Ba
12 Prone Trap Raises x12
Shoulder Press (8-6-4-2-2-4-6-8)
This is a nice functional hypertrophy wave which means that your weight is increasing as the number of reps goes down. On the second set of 2 try to lift more than the previous weight (or at least stay the same). On all of the other sets try to lift heavier than you did on the first wave. For example: 95-115-135-145-155-145-125-105
Metcon (Time)
AQAP complete 5 rounds of:
500/400m Row
10/side Overhead Barbell Lunges (95/65)
50 DUs / 75 Singles

Time Cap: 25 mins

You should be able to complete all rounds in between 4-5 mins. Scale distance and/or reps accordingly.

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

Stay in the Loop!

Enter your email address to receive member only notices & offers.