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Daily Workout WOD, March 16, 2022

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16 Mar, 2022

3.16.22

Metcon
1 min Row or Assault Bike
2 mins Wrist Stretch

Then for 8 mins cycle through:
10 Prone WTYs
10 Med Ball Squat Cleans
10 Hang Cleans
5/side Front Rack Reverse Lunges
10 Front Squats

Clean (EMOM x 12 mins: 1 or 3 reps at 75-90% 1RM)
Start with 60% of your 1RM so that you can build up and hit the last 6 mins at one heavy weight.

All beginners should go a bit lighter and perform 3 reps instead of 1; to work on form.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 mins
15/10 – 10/7 Cal Assault Bike or 20/15 – 15/10 Cal Row
10 Power Cleans (95/65)
12 Box Jump Step Downs (24/20)
15 Wall Balls (20/14)
Rest 90 secs after each round

Interval training with some moderate reps and fast transitions. Try to maintain a steady pace for all rounds while doing all Wall Balls unbroken.
Metcon
Optional Extra Work

Complete 3 sets of:
15-20 DB Banded Push Ups (2 sec pause at the top)
15 Supine Body Rows (down in 2 secs)
Rest 90 secs

Complete 3 sets of:
30 secs/side Single Arm Ring Plank
10 Prone Y on bench
12/side DB Seated External Rotations
Rest 90 secs
(use your non working arm to return your working arm to the start – working only the eccentric portion)

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