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Daily Workout WOD, May 31, 2021

31 May, 2021


250/200m Row
1 min/side Standing Split Squats (hold for 5 secs at the bottom)
1 min/side Lateral Step Ups
1 min Banded Monster Walks
Complete 2 sets of:
8/side DB Rear Foot Elevated Split Squats
Rest 30 secs
8/side DB Single Leg Romanian Deadlifts
Rest 90 secs
Back Squat (Weight)
10 reps at 50%
8 reps at 60%
5 reps at 70%
5 reps at 75%
3 reps at 85%
1 set of Max Effort at 90%

No belt except for your 90% max effort, as long as you keep perfect form and a braced core.

Metcon (Time)
AQAP complete:
Buy in: 1500/1200m Row

Then for complete:
30-20-10 Wall Balls (20/14)
21-15-9 Deadlifts (at 65% of your 1RM)

Cash Out: 1500/1200m Row

Optional Extra Work

EMOM x 15 mins:
Mins 1-5: 1 Snatch Pull + 2 Squat Snatch at 75% (drop and reset on each Squat Snatch)
Mins 6-10: 1+1 at 80%
Mins 11-15: 1 +1 at 85%

Complete 3 sets of:
90 secs of Max Reps Legless Rope Climbs
Rest 30 secs
90 secs Max Reps Strict HSPUs
Rest 2 mins

If Strict HSPUs are easy use a deficit. If they are hard, add 1-2 Ab Mats or switch to Pike Push Ups with your feet on box

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

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