19-20MAR20: Home Wod #3

HOOAH!!! PODCAST #3:

Warm-Up:
-Run outside for 1 minute, note the distance you are able to  run in 1 minute, as you will be using this distance for your workout.
-10 seconds of each: high knees, butt kicks, knee pulls to chest
-5 inch worms
-30 second plank hold

——-Movement Focus + Videos——

Hand Release Push-Ups:


Shoulder Taps:

Movement Task:
Using the points of performance in the videos above, perform 2 sets of 10 repetitions for each exercise:
-Hand-Release Push-Ups
-Shoulder Taps (right+left=1 rep)

Met.Con (aka high-intensity, metabolic conditioning workout):
Using a stopwatch (count-up timer), complete:
10 Rounds for time:
1 minute run
-5 Hand-Release Push-Ups
-5 Shoulder Taps

Score: Time It Took To Finish 10 Rounds

COACH SHAKSTAD DEMO WOD:

COACH CAVEZZA & HIS TWO KIDS (ALMOST) COMPLETE HOME WOD #3!

COOL-DOWN/MOBILITY WORK:
Complete from 11:15-20:54 of this video:

ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your workout results and first name (optional) down below in the ”Leave a Reply/Comments’ section to show what you got!
-Drink water, eat some protein, and give yourself a high-five!
-There will be no requirements to submit any videos, post-wod surveys, or proof of workout during school closure 🙂

76 responses to “19-20MAR20: Home Wod #3

  1. 12:57! Thanks, Coach! (My arms are noodles and my neighbors think I’m crazy :p)

    Let’s go, Wiseburn CrossFit!!

  2. My brother (Jacob) and I completed all 10 rounds in 13:50 🙂 We love doing workouts together!

  3. It took me 19:26…I had the ‘honor’ to run odd #’d rounds with my daughter on my shoulders, and my even #’d rounds with my son on my shoulders #NotFunButGreatWorkout!

  4. 10 rounds; 15:27

    I got a little held back because I had a hard time breathing for a little. I am a little disappointed, but I am willing to try a little harder next time.

  5. Nguyen 12:54 (Good job Glotz!)
    Yup…very difficult to type this message after this WOD!
    Website looks great WCF!!

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