WEEKEND WOD!!!

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CROSSFIT

“The Herd At Home” Series

MetCon (DB/KB/Household Object/Broom Stick/Barbell)

i) EMOTM 10 Minutes of:

[Burpee Complex] x2 –> Video Demo Below

*Perform the entire Burpee Complex TWICE on every minute for 10 minutes*

ii) 3 Rounds For Time of:

10 SA Straight Arm Burpee Deadlift – L

10 SA Straight Arm Burpee Deadlift – R

15 SA S2OH – L

15 SA S2OH – R

20 Broom Stick/Empty Barbell Squat Snatch

20 Pistol Squats –> Video Demo/Modifications Below

60s Plank (Elbows)

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CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

ALL Links on our Facebook Members (The Herd of 431) page.

MetCon (KB/DB/Box/Chair/Ledge/Bike/Rollerblades/Skateboard)

“Heidi”

23 Minute AMRAP of:

23 Air Squats

23 Pushups

23 KB Swings

23 Lunge Jumps

23 Sit Ups

23 Box Hops

Immediately Followed By:

For MAX Distance (Metres):

23 Minute Run/Row/Walk/Ride/Skate

*Score = Reps + Distance (Metres)*

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CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

ALL Links on our Facebook Members (The Herd of 431) page.

Strength (Bar/Weights)

5 Sets of:

Option #1 – 60s MAX Back Squats (95/135#) – Bear Complex OR Racked

Option #2 – 60s MAX Back Squats w/ Empty Bar

Option #3 – 60s MAX Squat Jumps (MAX Vertical Height)

-2 Minutes Rest-

MetCon (Pullup Setup/KB/DB/Household Object/Bar)

For Time:

50 Pullups (VIEW VIDEOS BELOW)

40 Goblet Reverse Lunges {KB/DB/Household Object}

30 SDHP {Bar/KB/DB/Household Object}

20 Burpee Broad Jumps (3’/4′)

10 Turkish Getups {DB/KB/Household Object}

*More Pullup Variations Offered In Tomorrows DEMO Video*

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Looks like another OUTDOOR workout!!!

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CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

ALL Links on our Facebook Members (The Herd of 431) page.

Strength (Muscular Endurance – DB/KB/Household Object)

For Time:

60 Bent Over Row For Time – L

60 Bent Over Row For Time – R

[7 Minute Cap]

MetCon (Plate/DB/KB/Household Object/Bar/Weights/Broomstick)

5 Rounds For Time of:

800m Run (4 Minute Jog/Walk)

16 Plate GR2OH/16 SA Alternate DB Snatch/16 Hang KB Snatch (8/Arm)

16 OH Squats (65/95#)/20 OH Squats (Bar)/24 OH Squats (Broomstick)

16 V-Ups

CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

ALL Links on our Facebook Members (The Herd of 431) page.

Lift (Broomstick/Bar/Weights)

EMOTM 10 Minutes of:

Broomstick: Squat Clean (3) + Front Squat (3) + Split Jerk (3)

Bar: Squat Clean (2) + Front Squat (2) + Split Jerk (2)

Bar w/ Weights:  Squat Clean + Front Squat (2) + Split Jerk

MetCon (Rope/KB/DB/Household Object/Chair/Ledge)

For Time:

60 Double Unders/60 Jumping Jacks

40 HSPU/Seated Strict Press

60 Double Unders/60 Jumping Jacks

40 Pushups

60 Double Unders/60 Jumping Jacks

40 Bench Dips