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Daily Workout WOD, February 17, 2022

17 Feb, 2022

2.17.22

Metcon
1 min Row or 200m Run
1 min Bird Dog
1 min PVC Good Mornings
1 min Single Leg Romanian Deadlift Left Leg
1 min Single Leg Romanian Deadlift Right Leg
1 min Sumo Inchworms
1 min Romanian Deadlift with a bar
Deadlift (5×70% – 4×75% – 3×80% – 5×75% – 4×80% – 3×85%)
No touch & go, all are from a deadstart!
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins:
10 Deadlifts (225/155)
8 Kipping Deficit HSPUs (45/35 plates) / 10 Regular Kipping HSPUs / 3 Wall Walks
6 Burpee Box Jump Overs (24/20)

One partner comppetes full round while other rests. Switch when round complete.

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins:
20/15 Cal Row
25 Wall Balls (20/14)

A competes Row while B completes Wall Balls. Switch when both are done.
Metcon
Optional Extra Work

AMRAP x 7 mins:
4-6 Legless Rope Climbs
60 GHD Sit Ups / 60 Straight Leg Crunches
Max Rope Climbs in the time remaining

Complete 3 sets of:
8-12 Barbell Banded Biceps Curls (T2120)
12-15 Banded Triceps Extensions (T2120)
Rest 90 secs

Complete 3 sets of:
12 Prone Swimmers
12 Prone W to Ys
12/side DB Eccentric Seated External Rotations
(Rest as needed)

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

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