• 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 20, 2022

4.20.22

Metcon
200m Run
1 min/side Bent Over Lat PNF Stretch
1 min/side OH Banded Distraction
1 min Inchworm
1 min Plate Squat ( with shoulders extended)
1 min Squat & Thoracic Rotations
1 min/side Single Arm Banded OH Squat (band to post)
8 Banded KB Squats (T22X1)
Snatch (Every 2 mins x 12 mins: 3 at 70-80% of 1RM)
Use one weight for the last 3 sets
Metcon (Time)
AQAP complete:
12-9-7 OH Squats (155/105 – 115/80 – 75/55)
10-20-30 T2B / Hanging Knee Raises
2-4 x 15ft HS Walk / 5 Wall Walks

Rest 3 mins

30-20-10 Wall Balls (30/20 – 20/14 – 14/10)
30-20-10 T2B / Hanging Knee Raises
2-4 x 15ft HS Walk / 5 Wall Walks

Time Cap: 18 mins
Metcon
Optional Extra Work

Complete 3 sets of:
8 Close Grip Bench Press (T30X1)
10-14 Feet Elevated Ring Rows (T2120)
Rest 2 mins

Complete the following intervals with the Rower or Ski Erg:
60/50 Cals
Rest 1 min
40/30 Cals
Rest 1 min
20/15 Cals
Rest 1 min
20/15 Cals
Rest 1 min
20/15 Cals
Rest 1 min
40/30 Cals
Rest 1 min
60/50 Cals
Rest 1 min

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Stay in the Loop!

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