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Daily Workout WOD, May 13, 2022


3 mins Cardio of your choice
90 secs/side Banded Hamstring PNF Stretch
1 min Banded Dead Bug
1 min/side Single Leg Hip Thrusts
1 min Banded Good Mornings
1 min Banded Romanian Deadlifts (band on post pulling your barbell so you must keep it close to your thighs)
1 min Push Ups at an easy angle (T32X1)
Deadlift (Weight)
2-2-2-2-2-2 Deadlifts
Rest 1 min
6-5-4-3-2-1 Strict Ring Dips / Banded Ring Dips / Push Ups
Rest 2 mins

For beginners aim for a heavy 6 rep in 6 sets for the day.
For anyone doing Push Ups, use an angle that makes it hard to perform your 6-5-4-3-2-1.
If you are able to complete more than 5 Push Ups, then go with a Max Reps each time.

8 mins of Transition:
After completing 2 sets together with an empty barbell, then complete 3 sets of the following complex:
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
(increase load on each set)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Time Cap: 12 mins
Choose a weight that allows you to finish, or be close to finishing in 12 mins!
Push Jerks can be any Shoulder to Overhead movement.

Archives Previous WODs
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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