• 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, October 19, 2021

19 Oct, 2021

10.19.21

Metcon
50 DUs / 100 Singles
90 secs/side Hip & Knee External Rotations

Then complete 2 sets of:
8/side Banded Side Clams
8/side Banded Lateral Walks

Then complete 2 sets of:
8/side DB Lateral Lunges
8 Banded Squats (T33X1)

Back Squat (Weight)
Complete 5 warm up sets of 4 reps each at:
30-40-50-60-70% of 1RM

Then complete:
4-4-3-3-2-2 (T22X1) all between 80-85%

The goal is NOT to get a PR here but a heavy 2 with a perfect form and tempo!

Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
15/12 Cal Row or 12/9 Cal Assault Bike
6 Strict HSPUs / 9 Kipping HSPUs / 15 Push Ups
50 DUs / 60 Singles
20 DB Anchored Sit Ups
Metcon
Optional Extra Work

Option #1 – Upper Strength
Complete 3 sets of:
5(-1) Close Grip Bench Press
Rest 2 mins
6(-1) Incline Bench DB Bent Over Row
Rest 90 secs

Option #2 – Engine
Complete 2 sets of running as follows:
4 mins on / 1 min walk / 1 min active rest then start back
(best pace possible)

Then directly into

5 sets of:
1 min on / 1 min off
(best pace possible)

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

Stay in the Loop!

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