• 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 26, 2022

Get a free class

26 Jan, 2022

1.26.22

Metcon
200m Run
Then complete an EMOM x 8 mins of:
1. 40 sec Inchworms
2. 40 sec Kneeling DB Arnold Press (easy to moderate)
3. 40 sec Banded Single KB Romanian Deadlift
4. 40 sec Ring Front Plank
Deadlift (EMOM x 8 mins: 2 TnG reps at 85-90% of your 1RM)

Rest 4 Mins
Push Press + Push Jerk (EMOM x 8 mins: 2 + 1 reps)
Perform the movements as a complex

Build to a heavy but solid complex
Metcon (Time)
AQAP complete:
10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95)
8 Bar Facing Burpees after each set of Power Cleans

Time Cap: 10 mins
Metcon
IN CLASS CORE WORK
Complete 2 sets of:
20 Banded Hollow Pull Overs
Rest 30 secs
1 min/side Side Plank
(rest as needed in between sets)
Metcon
Optional Extra Work

Complete 3 sets (only with your weakest leg):
15/side Banded Side Clam
15 Side Lying Hip Abductions
Rest 90 secs

Complete 3 sets of:
12 DB Reverse Flys
12/side DB Seated External Rotations
Rest 90 secs