• 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, January 25, 2021

25 Jan, 2021

1.25.21

Metcon
2 mins/side Couch Stretch
Then for 8 mins cycle through:
250/200m Row
10 Shoulder Activations
12 Banded Russian KB Swings
15 Beat Swings
15 Hollow Rocks or 20 sec Hollow Hold
Metcon (Time)
AQAP complete 3 rounds of:
7 Bar MUs / 16 C2B, Pull Ups or Ring Rows
100 DUs / 200 Singles

Time Cap: 7 mins

Rest 5 Mins
Metcon (Time)
AQAP complete:
30-20-10
Alternating DB Hang Snatch (50/35)
GHD Sit Ups / Feet on Bench Crunches

Time Cap: 7 mins

Rest 5 Mins
Metcon (Time)
AQAP complete:
14 Bar MUs / 32 C2B, Pull Ups or Ring Rows
200 DUs / 400 Singles
50 Alternating DB Hang Snatch(50/35)
50 GHD Sit Ups / Feet on Bench Crunches

Time Cap: 14 mins
Metcon
Optional Extra Work

EMOM x 12 mins:
1. 30 secs Max Effort Strict C2B
2. 30 sec Max Effort Strict HSPUs

Complete 3 sets of:
30 Banded Pull Aparts

Archives Previous WODs
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

Stay in the Loop!

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