• 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, February 16, 2021

16 Feb, 2021


1 min/side Overhead Banded Distraction
Then complete 2 sets of:
8 Banded Pull Downs (hold for 2 secs at the bottom)
8 Banded Reverse Flys (hold for 2 secs at the top)
8 Banded Pull & Rotates (hold for 2 secs at the top)
Then for 8 mins cycle through:
12/8 Cals Assault Bike or Row
10 Banded KB Swings
10 Shoulder Activations
EMOM x 5 mins: 2 High Box Jumps
Clean Pull + Power Clean + Squat Clean + Front Squat (Every 2 mins x 12 mins: 1+1+1+1)
Perform the listed movements as a complex

Build to your best complex for the day.
Try to start at 70% of your 1RM Hang Squat Clean.
Clean Pull + Power Clean (Every 30 secs x 5 mins: 1+1)
Perform listed movements as a complex

Perform all reps at 80% of the CP+PC+SC+FS complex
Metcon (3 Rounds for reps)
AQAP complete 3 sets of:
200m Run
12 KB Swings (70/53)
10 Bar MUs / 20 C2B Pull Ups / 25 Pull Ups or Ring Rows
12 KB Swings (70/53)
200m Run

Rest 3 mins between sets

Time Cap: 5 mins on each set
Optional Extra Work

Row (compared to January 18th)
Complete 5 sets of:
1200/1000m at 112-115% FTP
Rest 2 mins

For Example: If your average cal/h on the Row 5/4km time trial was 1000 then you do 1000*112% = 1120-1150

Complete 3 sets of:
30 sec Weighted Hollow Hold
30 sec Weighted Overhead Deadbug Hold
30s Stir the Pot on Swissball or Rings
Rest 90 secs

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.