• 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, May 2, 2022

5.2.22

Metcon
1 min Assault Bike or Row
Then for 8 mins cycle through:
10 Banded Reverse Flys
5/side Bird-Dogs
5 Down Ups
5/side Hang DB Snatches
5/side Single Arm OH DB Reverse Lunges
Power Snatch (Every 20 secs x 3 mins (9 rds): 1 at 70% 1RM)

Rest 1 Minute
Power Snatch (Every 30 secs x 3 mins (6 rds): 1 at 80%)

Rest 1 Minute
Power Snatch (Every 45 secs x 4 mins (5 rds): 1 at 85-90%)
Metcon (Time)
AQAP complete 3 rounds of:
25/18 Assault Bike – 30/24 Cal Row
25 T2B / Hanging Knee Raises / V-UPs
25 Front Squats (155/105 / 115/80 / 75/55)

Time Cap: 15 mins
Metcon
IN CLASS MOBILITY
90 secs/side Pec Stretch
Metcon
Optional Extra Work

30 mins Assault Bike at Moderate Pace

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.