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Daily Workout WOD, September 29, 2021

29 Sep, 2021

9.29.21

Metcon
200m Run
Then in 12 mins complete 2-3 sets of:
10 Banded Pull Downs
10 Reverse Flys
10 Y Pulls
6/side Single Arm Ring Row + Rotation
10 Shoulder Activations
5 Bench Press (T51X1) – increase the weight on each set of your press
Bench Press (Weight)
In 15 mins complete:
12-10-8-6-4 Bench Press
Rest 1 min
10-8-6-4-2 Weighted Strict Pull Ups
Rest 1 min
Metcon (AMRAP – Reps)
AMRAP x 5 mins of:
Option #1:
Max Reps Strict Ring MUs / Ring MUs

Option #2:
5 Strict Ring or Bar Pull Ups + 5 Strict Ring or Bar Dips

Option #3:
6 Ring Rows + 6 Push Ups

Rest 5 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Box Jumps (24/20)
10 No Jump Burpees
Metcon
Optional Extra Work

Complete 3 sets of:
30 secs on / 1 min off Power Cleans (80-85% of 1RM)
Rest 2 mins
Complete 3 sets of:
30 secs on / 1 min off Power Cleans (85-90% of 1RM)
Rest 2 mins

Complete 3 sets (heavier on the Hip Thrusts) of:
8 Barbell Banded Hip Thrusts (band around knees, back on bench) TX320
Rest 1 min
5 GHD Hip Extensions (hold for 10 secs at the top)
Rest 2 mins

On the Assault Bike complete:
2 mins work
Rest 1 min
4 mins work
Rest 2 mins
6 mins work
Rest 2 mins
4 mins work
Rest 2 mins
2 mins work

Archives Previous WODs
5.18.22
Metcon
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.
Metcon
IN CLASS SHOULDER HEALTH
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
Metcon
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)

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