WOD [Saturday] 060620

CROSSFIT

MetCon

5 Rounds For MAX Reps of:

60s Calories Rower/Assault Bike/Ski Erg

60s KB Swings (1/1.5 Pood)

60s HSPU

60s V-Ups

60s SA Hang KB Snatch (1/1.5 Pood – Alternate Every 5 Reps)

60s Rest

Accessory

Shuttle Sprint Pyramid


“Herd At Home” Weekend Warrior WOD

MetCon

i) 5 Rounds For MAX Reps of:

60s Jog/Walk

60s Pike Over Object

60s Shoulder Tap + Pushup

60s V-Ups

60s SL RDL (No Weight/Switch Legs Every Rep)

60s Rest

ii) 3 Sets For MAX Reps of:

30s MAX Straight Arm Burpees

120s Rest

WOD [Friday] 060520

Be sure to bring a skipping rope today!!!


CROSSFIT

Lift

Split Jerk 2-2-2-1-1-1 (Ascending)

MetCon

For Time:

75 Double Unders

25 Thrusters (65/95#)

60 Double Unders

20 Thrusters (65/95#)

45 Double Unders

15 Thrusters (65/95#)

30 Double Unders

10 Thrusters (65/95#)

15 Double Unders

5 Thrusters (65/95#)


“Herd At Home” Series

Lift (Broomstick)

EMOTM 12 Minutes of:

4 Pause Split Jerk

–> Focus on staying upright in the initial dip

MetCon

For Time:

75 Jumping Jacks

50 Lunge Walk Steps

60 Jumping Jacks

40 Lunge Walk Steps

45 Jumping Jacks

30 Lunge Walk Steps

30 Jumping Jacks

20 Lunge Walk Steps

15 Jumping Jacks

10 Lunge Walk Steps

WOD [Thursday] 060420

CROSSFIT

Strength

Deadlift 5×5 (Ascending)

MetCon

14 Minute AMRAP of:

9 Pullups

12 SA DB S2OH – L (35/50#)

12 SA DB S2OH – R (35/50#)

15 Box Hops (20/24″)


“Herd At Home” Series

MetCon (Broomstick)

30 Minute AMRAP of:

250m Run (90s Jog/Walk)

15 OH Squats (Broomstick)

20/Side Lateral Jumps (Over Broomstick)

25 Situps

30/Side Mountain Climbers

35/Side Lateral Leaps

WOD [Wednesday] 060320

CROSSFIT

Lift

EMOTM 12 Minutes of:

3-Position Snatch Wave

MetCon

3 Rounds For Time of:

30 Calorie Row

30 Hang Power Cleans (65/95#)

30 Pushups


“Herd At Home” Series

Lift (Broomstick)

EMOTM 12 Minutes of:

3-Postion Snatch + OH Squat (2) + Snatch Balance (2)

MetCon (Chair/Ledge)

3 Rounds For Time of:

30 Step Ups (~20/24″)

30 Bench Dips

30 Supermans

WOD [Tuesday] 060220

CROSSFIT

Strength

Back Squat 6×3 (Ascending)

MetCon

21-15-9 For TIme:

Wall Balls (W: 14/10 M: 20#/10′)

Burpees


“Herd At Home’ Series

–> There will be NO Facebook Live/Zoom sessions.

–> Body weight WOD will be posted EVERY DAY (May include some household items ie. Chair/Ledge/Broomstick).

Plyometrics

Superset 4 Sets of:

10 Squat Jumps (MAX Height)

10 Lunge Jumps (MAX Height)

MetCon

For TIme:

42 Air Squats

21 Burpees

30 Air Squats

15 Burpees

18 Air Squat

9 Burpees