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!
Matthew Escalante- I completd this workout in 7 min
Temi: 4:28
Mom: 4:34
Cooper Vance – I completed this workout in 7 mins I did all strict pushups.
Todd.F 7 mins
I completed this workout in 7 mins and 23 secs
Vincent F. 7 min
and 30 seconds
Courtnie Tracey
I completed 6:30 sec.
I finished in 7min
I finished in 7 mins and 30 secs
Sebastien Muniz – I did 7 min
4:53. Loved the rep scheme! Had to break up those strict push-ups in the sets of 6, 7, and 8!
5:25 Arms are burning!!!- Coach Shakstad
Sebastien Muniz – I mean 4 min
8:14 mins
Andres Mendoza
Mario C. 5 mins 57 secs.
6:48 yay!
Mckenzie S.- I completed this MET.CON in 8 minutes.
Mia Z I did 7mins and 22 secs
7:49
AJ G
6 minutes and 55 secs
6:55
5:02
6:54
Ethan Banks
5:25
I did 7 minutes and 30 secs
Elijah Thomaa
Elijah Thomas
Sabrina N. 5 min, and 24 sec
4:27
– Scarlett D.
6:55
Gram W
11:30 I did so bad 😢
GRAM W
6:55
Gram W 6:55
9 mins
Nicholas Ramirez- 6:03
Iliana Montenegro- For the March 28th Home WOD my time was 4:23
I meant 29th Home WOD
6:12
I got 8:24!!! i think I did pretty good.
-nora cooper
7 mins
James Auton – 4:27
Lei-Yani M. I did it in 7 minutes
4:25
Same Score. Good job
6:13
Alani F. 5:24
I got 6:35.
I got 3:53!!! My core is killing me!!!
-sophie guitron
I got 3:53!!! My core is killing me!!!!
-sophie guitron
I got 5:35
7 min
i got 6:48
6:53
Chris Lopez
I got 8:45
G.R ;time – 6:40
I got 6:32
I got 5:27
4:48
6:47
Somehow I got 3:15. This was a really fun workout!
I got 6:42
Erik G. 4:25
Angelina J – 6:34 min.
Lauren A. 5:18
lincoln E. 5:50 min
9.49
Mariela Martinez : completed the workout in 7:30
3 minutes and 9 seconds! Unbelievable!!
5:06. My arms are on fire!!
7:15! – Ms. Murray
I got 2:43.
Eden: 5:26
Little brother: 6:55
I got 2:42
I got 5:14 🙂
my core is so tight!!!!!
4:25. My ggodness. Had no idea how hard it could be to do that last pushup.
My time is: 9:29
8:30
7:34-Sophia Leyva
8:50 A Campbell
Gabe B.
6:54
I got 5:50
7:13
7:20
6:47!
Love the pattern on this one :]
I got 7 minutes
2:30 Jareth C
I did it in 7 mins and 32 seconds
7:27 -Natalia F
7:47
I did it in 5:33