• 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, January 19, 2022

19 Jan, 2022

1.19.22

Metcon
300m Run (to the Tops Wall and back) or 1 min Row
90 secs/side OH Banded Distraction
Then complete 2-3 sets of:
12 Shoulder Activations
6/side Half Kneeling DB Strict Press
12 Banded Pull Apart
Shoulder Press (Every 90 secs x 9 mins (6 rds): 5 Strict Press)
Build to a heavy 5 rep
Thruster (Every 2 mins x 10 mins (5 rds): 5 Thrusters)
Buuld to a heavy 5 rep
Metcon (Time)
AQAP complete:
30/24 Cal Row or 300m Run (Tops Wall and Back)
25 Thrusters (95/65)
25 Med Ball Straight Leg Crunches
15 Alternating DB Snatches (50/35 – 35/20)
15 Kipping HSPUs
50 T2B / Hanging Knee Raises
15 Kipping HSPUs
15 Alternating DB Snatches (50/35 – 35/20)
25 Med Ball Straight Leg Crunches
25 Thrusters (95/65)
30/24 Cal Row or 300m Run

Time Cap: 20 mins
Metcon
Optional Extra Work

Complete 3 sets of:
15/side Banded Side Clams
15/side Side Lying Hip Abduction
Rest 90 secs

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

Stay in the Loop!

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