• 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, February 9, 2022

Get a free class

09 Feb, 2022

2.9.22

Metcon
1 min Jump Rope
Then complete an EMOM x 6 mins of:
1. 15 Banded Triceps Pull Downs
2. 15 Shoulder Activations
3. 12 Glute Bridge DB Pull Overs

Then warm up your Bench Press & Pull Ups

Close Grip Bench Press (Weight)
Perform the Bench press with hands set at shoulder width.

5-4-3-2-1 Close Grip Bench Press
Rest 1 min
5-4-3-2-1 Weighted or Bodyweight or Banded Pull Ups
Rest 2 mins
Metcon (Time)
AQAP complete:
21-15-9 Deadlift (225/155 – 155/105 – 95/65)
9-7-5 Ring or Bar MUs / 21-15-9 C2B Pull Ups or Pull Ups

Time Cap: 5 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
21-15-9 Deadlift (225/155 – 155/105 – 95/65)
9-7-5 Wall Walks / Walk Out to Push up

Time Cap: 5 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
25-20-15 T2B / Hanging Knee Raises
80-60-40 DUs / Singles

Time Cap: 5 mins
Metcon
Optional Extra Work

For 30 mins complete:
5 min Recovery Run
Rest Walk 1 min

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins