30MAR20: Home WOD #7

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HOOAH!!! PODCAST – HOME WOD #7:

WARM-UP:
2 rounds of the following:
-30 sec. Jumping jacks
-30 sec. squats
-30 sec. High knees
-30 sec. Gluteus Maximus kickers (butt kickers)
-30 sec. Mountain climbers

MOVEMENT FOCUS & VIDEOS:
PUSH-UPS:
(muscles targeted: Chest, shoulders and triceps)


SIT-UPS:
(muscles targeted: Rectus abdominis aka Abs)

Movement Task:
Find a safe place inside the house or outside. Then, perform 2 rounds of:
A) 8 push ups (Remember to keep elbows pointed towards your hips when descending in the movement.  Rolling/snake push ups will be fine.)
B) 8 sit-ups (Remember to flex the abdominals when pulling torso up)
C) 30 sec of arm circles, forward and back

———-MET.CON———
Using a stopwatch/count-up timer, complete the following workout for time:
-10 Push-Ups, 1 Sit-Up
-9 Push-Ups, 2 Sit-Ups
-8 Push-Ups, 3 Sit-Ups
-7 Push-Ups, 4 Sit-Ups
-6 Push-Ups, 5 Sit-Ups
-5 Push-Ups, 6 Sit-Ups
-4 Push-Ups, 7 Sit-Ups
3 Push-Ups, 8 Sit-Ups
-2 Push-Ups, 9 Sit-Ups
         -1 Push-Up, 10 Sit-Ups         

-Score is the time on the clock when the last set of sit-ups (10) is completed. Good luck! 

COOL-DOWN/MOBILITY WORK:
3 Rounds:
Cobra Stretch for 30 sec:


Tricep Stretch, 30 sec each arm:

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!

92 responses to “30MAR20: Home WOD #7”

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