• 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, April 12, 2022


90 secs/side Bent over Lat Stretch

Then for 8 mins cycle through:
100m Run
5/side Plank Bird-Dog
30 sec Hollow Hold
10 Shoulder Activations
10 Ring Rows

Strict Pull Ups (Max reps)
Complete the Pull Up movement with a overhand grip starting from a dead hang to chin over the bar. No kipping nor butterfly movement allowed.

Complete 3 sets of:
5 Weighted Pull Ups / Banded Strict Pull Ups
Rest 1 min
5(-2) Push Press
Rest 2 mins

Then complete 2 sets of max effort Strict Pull Ups (bodyweight) or Ring Rows
Rest 2 mins

Every 2 mins x 20 mins:
1. 200m Run
10 Double DB Hang Snatches (50/35 – 35/25 – 25/15)
2. 200m Run
8-12 Struct HSPUs / 10-15 Push Ups

All intervals should last a maximum of 1 min 30 secs so that you always have at least 30 secs of rest in between.

Only in the case of rain can you substitute the Run for 20/15 – 15/10 Cal Row or 15/10 – 10/7 Cal Assault Bike.

Optional Extra Work

Complete 2 sets of the following Run intervals (4,000m total):
600m at Fastest Mile Pace
200m at Active Recovery Pace
200m at Fastest Mile Pace
Rest Walk 2 mins
600m at 3KM Pace
200m at a Fast Pace
200m at Active Recovery Pace
Rest Walk 2 mins

EMOM x 10 mins:
1. 6-8 GHD Raises
2. 20-25 GHD Sit Ups

Stay in the Loop!

Enter your email address to receive member only notices & offers.