26-27MAR20: Home WOD #6

HOOAH!!! PODCAST – HOME WOD #6:

WARM-UP
Rock, Paper, Scissors Battle: 10 Rounds total (8 min time cap):
1. Play Rock, Paper, Scissor with your opponent
2. The winner completes 20 jumping jacks; while the loser chooses 1 of the following:
a. 20 mountain climbers
b. 5 burpees
c. 5 Hand Release Push-Ups
d. 5 Broad Jumps
3. 1 round=Each time you play RPS AND execute the winner/ loser exercises

MOVEMENT FOCUS & VIDEOS:
BURPEES:


THRUSTERS (USING A BALL OR UNLOADED OBJECT):

Movement Task:
After watching the videos, complete 3 sets of 5 burpees and thrusters, focusing on good technique/hitting points of performance demonstrated in the video above. If you have a full length mirror, use it!

———-MET.CON———
Using a stopwatch, complete the following movements/reps (in order) for time:
-21 reps of burpees
-21 reps of thrusters
-15 reps of burpees
-15 reps of thrusters
-9 reps of burpees
-9 reps of  thrusters

Score: Time it took to complete all 90 repetitions

COOL-DOWN/MOBILITY WORK:
https://www.fitnessblender.com/videos/cool-down-workout-cool-down-stretching-routine

ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your workout time/score 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!

85 responses to “26-27MAR20: Home WOD #6

  1. Just a tip is that for the warm up on 3 notecards or something else you can write rock, paper, scissors, and then shuffle them when you chose rock paper or scissors, and pull a random notecard/paper out, and you either win, lose, or try again because you tied with yourself.

  2. This teacher did it in 6:17! Any former Cabrillo Room 1 peeps out there? HOOWA! Keep active! Wash your hands! Be well!

  3. Accomplished 7:02! – I used a medical dictionary to do my thrusts, and my mom did the workout as well for moral support.

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