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

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!

8:26 I used my little sister’s math textbook.
-G. Amelia, Period 2

I got 5:20

4:04 I used a 5 pound weight
– James Auton, Period 4

8 minutes

8 minutes

5 20

it took me 5:13

I got 5:20

I got 3:39

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.

I got 4:55

Lauren A. I got 6:02

6 minutes 4 seconds

Great job, Niko!!

I got 5 mins 15 secs! (and I used a dictionary :p)

LE- I got 4:25

Joscelynn F.- 6:10 min

My time was 3:37 I used a 10 pound weight for my thrusters.

CR 6:30 min

4:29 min!!!

5:05 for Coach Shakstad…way to go Dolphins!

6:45 minutes

it took me 6:30 mins. and seconds.

Kori W 10:09

7:53 with a 45lb KB! Those thrusters got me!

It took me 11:02

I did 8 minutes and won the rock paper scissor

Courtnie Tracey
I got 4:25 🙂 🙂

it took me 7:26

It took me 6:45

Vincent F.- 4 minutes and 10 seconds

It took me 4:25 – Jacob Valle

I got 4:00

I got 5:50

I did the workout with my friend Caroline V, and we had a ton of fun! We got 5:08 😀

I Got 5 Minutes And 9 Seconds! Nice Workout!
– Scarlett D. ❤

I got 5 mins and 40 seconds!

I got 4 mins and 55 seconds

8:17

i got 5 min

I got 4:39

7m 36s 52
Gram W

5:50

Nicholas R – I got 7:03

It took me 8 mins

Anonymous
it took me about 6 minutes
– Tylia M

I got 5:15. I used my little sister, she thought it was fun!! 😉

Its also my mom’s birthday today!

6:08

I got 5:38!

Brandon T. here. 4:57

I got 4:10!

3:57

Miss Glotz – 5:20

Go, Wiseburn Teachers!!

Woot woot!!!!

6:18 – Ms. Murray

8:12 – Hugo Rios

Miss Morosan 6:05….Hooah! Thanks to the amazing Wiseburn CF coaches!!

Ms. Enge 4:53— Thanks Coach Corrinet for a great workout!

Tatum = 7:22

Miss Morosan 6:05. Thank you to all the awesome CF teachers!

Thank you, Captain!

Mr. Nguyen 5:05 Whoot to the whoot!

Mr. Gamez 5:55

Time: 7 min 40 sec

Thank you Kevin!

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

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

Emily Mejia, I took 6:06 min

i to 5 min and 55 sec

4:18-Sophia leyva

A.M. 5 mins 41 sec

AG- 5 minutes and 45 seconds

MC 5 mins and 34 secs

5 minutes 42 seconds

8 min

jg 7 min

it took me 6 minutes 4 seconds

10 minutes and 17 seconds

5 min 58 seconds

5 min 59 seconds

8:26 I used my little sister’s math textbook.

-G. Amelia, Period 2

I got 5:20

4:04 I used a 5 pound weight

– James Auton, Period 4

8 minutes

8 minutes

5 20

it took me 5:13

I got 5:20

I got 3:39

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.

I got 4:55

Lauren A. I got 6:02

6 minutes 4 seconds

Great job, Niko!!

I got 5 mins 15 secs! (and I used a dictionary :p)

LE- I got 4:25

Joscelynn F.- 6:10 min

My time was 3:37 I used a 10 pound weight for my thrusters.

CR 6:30 min

4:29 min!!!

5:05 for Coach Shakstad…way to go Dolphins!

6:45 minutes

it took me 6:30 mins. and seconds.

Kori W 10:09

7:53 with a 45lb KB! Those thrusters got me!

It took me 11:02

I did 8 minutes and won the rock paper scissor

Courtnie Tracey

I got 4:25 🙂 🙂

it took me 7:26

It took me 6:45

Vincent F.- 4 minutes and 10 seconds

It took me 4:25 – Jacob Valle

I got 4:00

I got 5:50

I did the workout with my friend Caroline V, and we had a ton of fun! We got 5:08 😀

I Got 5 Minutes And 9 Seconds! Nice Workout!

– Scarlett D. ❤

I got 5 mins and 40 seconds!

I got 4 mins and 55 seconds

8:17

i got 5 min

I got 4:39

7m 36s 52

Gram W

5:50

Nicholas R – I got 7:03

It took me 8 mins

Anonymous

it took me about 6 minutes

– Tylia M

I got 5:15. I used my little sister, she thought it was fun!! 😉

Its also my mom’s birthday today!

6:08

I got 5:38!

Brandon T. here. 4:57

I got 4:10!

3:57

Miss Glotz – 5:20

Go, Wiseburn Teachers!!

Woot woot!!!!

6:18 – Ms. Murray

8:12 – Hugo Rios

Miss Morosan 6:05….Hooah! Thanks to the amazing Wiseburn CF coaches!!

Ms. Enge 4:53— Thanks Coach Corrinet for a great workout!

Tatum = 7:22

Miss Morosan 6:05. Thank you to all the awesome CF teachers!

Thank you, Captain!

Mr. Nguyen 5:05 Whoot to the whoot!

Mr. Gamez 5:55

Time: 7 min 40 sec

Thank you Kevin!

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

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

7:04 over here!

I got 9:29 and used oxi clean tank! -Matthew E

6 minutes!

6 mins

5:41

4:21

I did 5 mins 54 seconds

4:00-Jareth

8:51 – Natalia.F

7:22

6 mins and 34 seconds

6:27