• 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, July 8, 2021

08 Jul, 2021

7.8.21

Metcon
In 12 mins complete:
1 min Assault Bike, Row or 200m Run
90 sec/side Couch Stretch
Then for the remaining time cycle through:
8/side Single Arm Bottom Up KB Press
10/side Single Arm OH KB Squats (T30X1)
8/side OH Barbell Reverse Lunges
10 Shoulder Activations
30 secs/side Side Plank
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 35 mins:
15/12 Cals Assault Bike or 21/15 Cal Row
12 DB Hang Clean and Jerks (50/35)
12 Burpees over DBs

A completes Bike/Row while B rests, then B completes Bike/Row while A rests. A completes DB H C&J while B rests, etc….
Metcon
Optional Extra Work

EMOM x 12-20 mins:
1. 30-45 sec Handstand Hold on Parallettes
2. 30 sec L-Sit or Tuck Sit on Parallettes
3. 30 sec False Grip Ring Row Hold or False Grip Pull Up hold
4. 15-20 GHD Sit Ups or GHD Half Sit Ups

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

Stay in the Loop!

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