• 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 14, 2021

14 May, 2021


200m Run
90 secs/side Bent over Hamstring Distraction
Then complete 3 sets of:
10/side Banded Fire Hydrants
6/side Single Leg Hip Thrusts on PVC/Foam Roller (or ground) with 3 sec hold at the top
6/side DB Single Leg Deadlifts
Deadlift (Weight)
Complete 5 sets of 5 reps starting from below the knees (you can use 45lb plates to stack the bar on if necessary)
All reps begin from a dead start (reset each time)
Every 3 mins for 15 mins:
1 min Ring MUs / Bar MUs / C2B Pull Ups / Pull Ups / Supine Body Rows
1min Burpees to a 6" target

Don’t use Ring Rows to scale for anyone not kipping or who does not have the strength to kip. Use Supine Body Rows with a bar or Jumping Pull Ups or Jumping C2B Pull Ups.

Use this session to practice kipping for those who can perform at least 2-4 Strict Pull Ups.

Optional Extra Work

EMOM x 9 mins:
1. 30 secs of T2B
2. 30 secs of V-Ups
3. 30 sec Hollow Hold

Complete 2 sets of the following:
6 x 400m at your best pace possible
Rest 90 secs
Rest 3 mins between each set

Archives Previous WODs
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Stay in the Loop!

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