• 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, September 23, 2021

23 Sep, 2021


10/side Quadruped Thoracic Rotations

Then complete 3 rounds of 30 secs on, 30 secs off of:
Downward Dog to Seal
Assault Bike or Row at easy pace

Metcon (2 Rounds for reps)
With a partner complete 2 sets of:

Partner AMRAP x 6 mins:
10/7 Cals Row or 9/6 Cals Assault Bike + 5 Burpees to a 6" Target

Rest 4 mins between sets

Partner completes full round while other rests

Rest 4 Mins
Metcon (2 Rounds for reps)
With a partner complete 2 sets of:

Partner AMRAP x 6 mins:
20 Burpee Box Jumps (24/20)
30 KB Swings (53/35)
100 Sideways/Lateral Hurdle Jumps (one Hurdle)

Rest 4 mins between sets

Divide reps as desired as long as one partner works while the other rests
In 6 mins complete 2-3 sets of:
12 Prone Swimmers
20-30 secs/side Single Arm Forearm Front Plank

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

Stay in the Loop!

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