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Daily Workout WOD, April 12, 2022

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4.12.22

Metcon
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

Metcon
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.

Metcon
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

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