• 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 20, 2021

20 May, 2021

5.20.21

Metcon
In 12 mins complete:
50 Dus / 100 Singles
90 sec/side Hip & Knee External Rotation (with band on box if possible)
Then complete 2 sets of:
6/side Single Arm Half Get Ups
30 secs/side OH DB Carry
15 Scapula Push Ups
Metcon
EMOM x 6 mins:
1. 45 sec HS Walk Practice / 3-5 Wall Walks
2. 10-20 sec L-Sit (on Parallel Bars or from Bar) / 20-30 sec Hollow Hold
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 5 mins:
15 Push Ups
12 KB Swings (53/35)
200m Run

Rest 2 mins

AMRAP x 5 mins:
6/side Single DB Front Rack Lunges (70/53)
6 Burpee Box Jump Overs (24/20)
30 DUs / 30 Singles

Rest 2 mins

Try to hit the same numbers in all 3 sets, consistency is the goal!

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.