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Daily Workout WOD, March 16, 2022

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
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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