HOOAH!!! PODCAST – HOME WOD #5:
WARM-UP
COACH SHAKSTAD DEMO VIDEO + MOVEMENT STANDARDS:
Movement Task:
Using points of performance from above videos, perform 2 sets of each exercise:
A) 10 sec Plank Hold
B) 10 sec Flutter kicks
C) 10 sec Superman
D) 10 sec Hollow Hold
———-MET.CON———
“Core Tabata!”
-Using this TABATA timer, set timer for 20 Rounds with :15 seconds “Time ON” and :05 Seconds “Time OFF.” If you do not have access to this timer, just use a stopwatch/digital watch and follow instructions below
-For each round, you will work for :15 seconds, and use the :05 seconds to transition to the next exercise:
-Round 1 = Plank Hold
-Round 2 = Flutter Kicks
-Round 3 = Superman
-Round 4 = Hollow Hold
-CONTINUE PATTERN UNTIL ALL 20 ROUNDS ARE DONE (YOU WILL COMPLETE EACH EXERCISE A TOTAL OF 5 TIMES!!)
This is a Non-Scored WOD – let us know what your favorite Core exercise from today was in the comments/reply section down below!
COOL-DOWN/MOBILITY WORK:
ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your favorite core exercise out of the four you did today down below in the ”Leave a Reply/Comments’ section!
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!
Matthew E and my favorite part of the workout was the hollow hold because it was the most challenging.
my favorite was the fluter kicks
My favorite were the flutter kicks
Plank Hold
are you trying to be me
I completed all the movements in the time we had in the tabata timer
My favorite was the superman
My favorite part of the workout was the plank hold
My favorite were the flutter kicks.
my favorite was the hollow hold, it was really hard though
– A C
A.M.
Plank hold
My favorite was the plank hold
My favorite part of the workout was the plank hold.
My favorite was the plank hold.
My favorite workout was the plank hold
plank hold
My favorite workout was plank hold
my favorit movement was the hollow hold but it started to hurt my ore when i was almost done
-AG
Kori W-plank hold
My favorite movements were the planks and the flutter kicks.
My favorite was the superman
my favorite was the planks and the hollow holds
My favorite is the superman
AF
it would defensively would be plank hold
My favorite was the flutter kicks
My favorite was the plank hold
My favorite have to be the flutter kicks. -Leslie Aguilera
I have completed the WOD my favorite was the plank hold.
me and my family liked the superman and banana boat
My favorite is the plank hold
My favorite is the plank hold.
LOVE LOVE LOVE The Flutter Kick! HOOAH!!
My favorite was the plank hold
My favorite is the Plank Hold.
Courtie T.
I loved the flutter kicks
i like the plank hold
My favorite is the plank hold, but the for me the most challenging was the hollow hold.
My favorite positions were the plank hold and the butterfly kicks. 😉
I meant flutter kicks and plank hold.
my favorite was the plank hold -Vanessa O
my favorite was the plank hold
My favorite was the flutter kicks.
I Finished All Rounds, And My Favorite Exercise Was The Plank Hold
– Scarlett D. ❤
Isabelle hylton i really liked the plank holds!!!
plank
gram
My favorite was the plank hold
My favorite was the plank hold and did all rounds
I liked the hallow hold
My favorite was the flutter kicks!
-Natalia Franco
My favorite was the planks
My favorite was the plank hold and I did all of the rounds
My favorite is the flutter kicks!
-Sebastien M
My favorite part was the planks!
My favorite exercise was the Hollow Hold!
Finally did a WOD Coach Corrinet! My favorite was the plank hold 🙂
Next time I will get the whole family involved!
My favorite on was plank hold
My favorite was the superman! – Ms. Murray 🙂
My favorite part of the workout was the plank hold.
yt favorite was the plant hold.
I mean my
My favorite was the superman
My favorite movement was vacuuming my carpet when I got done with this and realized I was covered in dust and crumbs and cat hair 😛
Thanks for the tough TABATA, Coach Shakstad!! I set the timer to English man and it made this ab blast very sophisticated 😀
My favorite part of the workout was the plank hold.
I liked the superman
My favorite was the plank hold
19 mountain climbers
My favorite was the fluter kicks
my favorite one was the flutter kicks