• 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, June 23, 2021

23 Jun, 2021


In 12 mins complete:
200m Run
90 secs/side OH Banded Distraction
Then in the remaining time cycle through:
10 Banded Pull Downs (T2120)
10 Banded Reverse Flys (T2120)
8/side Half Kneeling Triple Threat
8/side Half Kneeling DB Strict Press
Shoulder Press (6-5-4-3-2)
Build to a heavy 2 rep for the day
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins of:
T2B / Hanging Knee Raises
Single Arm OH DB Lunges (50/35)

Complete 3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Aparts
Rest up to 90 secs

Optional Extra Work

EMOM x 10 mins:
1 Split Jerk at 85-90% of your 1RM

Complete 2 sets of the following on the Assault Bike:
55 secs on
Rest 5 secs
50 secs on
Rest 10 secs
45 secs on
Rest 15 secs
40 secs on
Rest 20 secs
35 secs on
25 secs easy
Rest Walk 1 min
30 secs on
30 secs easy
25 secs on
35 secs easy
20 secs on
40 secs easy
15 secs hard
45 secs easy
10 secs Sprint
50 secs easy
Rest Walk 1 min

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.