• 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, May 13, 2021

13 May, 2021

5.13.21

Metcon
As a warmup perform an EMOM x 5 mins of:
1. 40 sec Alternating DB Hang Snatch
2. 100m Run
3. 40 sec Assault Bike / Row / Ski Erg
4. 40 sec DUs / Singles
5. 40 secs Feet on Bench Crunch
Metcon (6 Rounds for reps)
EMOM x 36 mins:
1. 40 sec Alternating DB Hang Snatch
2. 200m Run
3. 40 sec Assault Bike / Row / Ski Erg
4. 40 sec DUs / Singles
5. 40 secs Feet on Bench Crunch
6. Rest

You can switch the DBs for a barbell and work with Hang Power Snatches (75/55).
Metcon
In Class Extras

Complete 2 sets of:
10/side Landmine Barbell Row
Rest 30 secs
12 Single Arm Prone Trap Raises
Rest 30 secs
45 secs/side Side Plank
Rest 1 min

Metcon
Optional Extra Work

Complete 4 sets of:
6 Close Grip 1&1/4 Bench Presses
Rest 20 secs
10 Deficit Pike Push Ups / Pike Push Ups
Rest 20 secs
Max(-1) Horizontal Ring Row (T2120)
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips