• 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 24, 2020

24 Dec, 2020

12.24.20

12 Days of RX Lab’s Christmas (DB Edition) (Time)
AQAP complete:
1 Double DB Hang Squat Clean to Thruster (50/35)
2 Ring MUs / Bar MUs / Burpees + Kipping Pull Ups
3 Devil Presses (50/35)
4 Strict HSPUs / Kipping HSPUs / Push Ups
5 Double DB Shoulder to Overhead (50/35)
6 Burpees Box Jump Overs (24/20)
7 Double DB Thrusters (50/35)
8 C2B Pull Ups / Pull Ups / Ring Rows
9 Double DB Cleans (50/35)
10 Pull Ups / Jumping Pull Ups
11 Double DB Overhead Lunges / Front Rack Lunges
12 Burpee Box Jump @30/24”

Time Cap: 35 mins

Perform the movements just like the song: 1 DB Hang Squat Clean Thruster…2 Ring MUS, 1 DB Hang Squat Clean Thruster…3 Devil’s Presses, 2 Ring MUS, 1 DB Hang Squat Clean Thruster…etc

Metcon
Complete 5 sets of:
30 sec Hollow Hold / Weighted Hollow Hold
30 secs /side Side Plank
30 secs/direction Front Plank Rotations on Rings
Rest 1 min
Metcon
Optional Extra Work

Complete 4 sets of:
5 KB Banded Bench Press
(build to a heavy 5rep for the day)

Complete 3 sets of:
8(-1) Barbell Bent Over Rows
Rest 45 secs
10 DB Supine Triceps Extensions
Rest 45 secs
12 TRX / Ring Reverse Flys
Rest 45 secs

Stay in the Loop!

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