• 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 26, 2021

26 Feb, 2021

2.26.21

Metcon
In 15 mins complete:
90 secs/side Couch Stretch
Then complete 2 sets of:
8 Band Pull Downs (2 sec hold at the bottom)
8 Banded Reverse Flys (2 sec hold at the top)
8 Banded Pull & Rotate (2 sec hold at the top)
In the remaining time cycle through:
1 min Assault Bike / Row / 100m Run
8/side OH Reverse Lunges
10 Scapula Ring Rows
5/side Alternated Toes to Rings
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
2 x 25ft Double DB Front Rack Lunges (50/35)
16 T2B / HKR
8 DB Cleans

Rest 5 Mins
Metcon (Time)
AQAP complete:
3-6-9-12-15
Thrusters (95/65)
C2B Pull Ups / Pull Ups / Ring Rows

Time Cap: 5 mins

Rest 5 Mins
Metcon (AMRAP – Reps)
AMRAP x 5 mins:
70 Wall Balls (20/14)
In remaining time perform Max Ring MUs / Bar MUs / C2B Pull Ups / Pull Ups / Jumping C2B or Jumping Pull Ups

Record total reps of MUs / Pull Ups

Rest 5 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 ins:
25 Deadlifts (225/155)
15 Kipping HSPUs
Metcon
Optional Extra Work

Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y Stretches
20 Banded Pull Aparts (thumbs up)
Rest as needed

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

Stay in the Loop!

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