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Daily Workout WOD, February 18, 2021

18 Feb, 2021

2.18.21

Metcon
90 secs/side Couch Stretch
Then in complete 2 sets of:
8/side OH Reverse Lunges
8/side Foot Elevated Single Leg Hip Thrusts
15 Banded Pull Aparts
5 Inchworms
1 min Row
Front Squat (Complete 5 sets of 2 reps at T23X1)
Build to a heavy 2 rep
Front Squat (Complete 3 sets of 2 reps at 90% of heavy 2 rep)
No tempo
Metcon (AMRAP – Reps)
With a 6 min Time Cap complete:
50 Wall Balls (20/14)
200m Run
Max Ring MUs / Bar MUs / C2B / Pull Ups or Ring Rows in remaining time

Record only total Ring MUs

Rest 4 Mins
Metcon (AMRAP – Reps)
With a 6 min Time Cap complete:
21-15-9 Power Cleans (135/95)
21-15-9 Kipping HSPUs
Max HS Walk / Wall Walks / Walk Out to Push Ups in remaining time

Only record HS Walk Distance
(every 5ft = 1 rep)

Rest 4 Mins
Metcon (Time)
AQAP complete:
21-15-9 Thrusters (95/65)
And choose between:
21-15-9 Cal Row or Burpees over Bar (bar facing)

Time Cap: 6 mins
Metcon
Optional Extra Work

Complete 3 sets of:
8-15 Ring Rows (T2120)
Rest 45 secs
8-10/side Half Kneeling Bottom-Up KB Press
Rest 90 secs

Complete 3 sets of (heavier):
8-12 Incline Bench DB Bent Over Row (TX120)
8-12 Barbell Banded Biceps Curls (T2120)
12-15 Banded Triceps Extensions (T2120)
Rest 90 secs

Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y Stretch

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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