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Daily Workout WOD, June 10, 2021

10 Jun, 2021

6.10.21

Metcon
1 min DUs / Singles
1 min/side Thoracic Rotations
1 min Inchworm
1 min Row / Assault Bike (easy)
1 min Standing Windmills
1 min No Jump Burpees
10 Shoulder Activations
10 Scapula Push Ups
1 min Row / Assault Bike (moderate)
Metcon (Time)
AQAP with a partner complete:
3-6-9-12-15-18-21 (Assault Bike / Row)
20 C2B Pull Ups / Pull Ups / Ring Rows
15 Burpee Box Jumps (30/24)

Time Cap: 10 mins
(divide reps as desired)

Rest 5 Mins
Metcon (Time)
AQAP with a partner complete:
5-10-15-20-25-30-35-40 DB Thrusters (50/35)
80 DUs / 120 Singles

Time Cap: 10 mins
(divide reps as desired)

Rest 5 Mins
Metcon
Partner AMRAP x 10 mins of:
20 Ring Rows
20 DB Strict Press
20 DB Supinated Curls (T2120)
20 DB Supine Triceps Extensions (T2120)

Time Cap: 10 mins
(you go, I go method)
Metcon
Optional Extra Work

Complete 2 sets of:
3 x 600m Run at 90-100% VAM
Rest Walk 90 secs
(Rest Walk 3-4 mins between sets)

Archives Previous WODs
5.19.22
Metcon
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
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
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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