• 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, August 30, 2021

30 Aug, 2021

8.30.21

Metcon
200m Run
90 secs/side Couch Stretch
Then for 8 mins cycle through:
8/side Half Kneeling Banded Pull & Rotate
15 Banded Reverse Flys
8/side Single Arm Half Get Ups
8/side Single Arm OH DB Reverse Lunges
8/side Single Arm OH DB Squats
Hip Squat Snatch (EMOM x 5 mins: 1 at 70-80% of 1RM)
Perform the Snatch movement from the hip without lowering the bar down your thighs
Hang Snatch (EMOM x 10 mins: 1 rep (building))
This is a Hang Squat Snatch
Metcon (Time)
AQAP complete:
30-20-10
T2B / Hanging Knee Raises
Wall Balls (30/20)
Burpees
Side Ways Box Jumps (24/20)

Time Cap: 15 mins
Metcon
Optional Extra Work

Low Box Back Squat
Build to a heavy 2 rep for the day

Complete 1 set each of the following:
Max Reps Unbroken Strict HSPUs
Rest 3 mins
Max Reps Unbroken Strict Pull Ups

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.