31MAR-1APR20: Home WOD #8

HOOAH!!! PODCAST – HOME WOD #8:

WARM-UP:

MOVEMENT FOCUS & VIDEOS:
I) Mountain Climber:
Muscles Targeted: Abdominals, glutes & legs. Secondary muscles include shoulders & arms.


II. High Knees In Place:
Muscles targeted: legs

MOVEMENT TASK:
Find a safe place inside the house or outside. Perform 2 rounds:
-8 Mountain Climbers (1L + 1R = 1 Rep)
-8 Tuck Jumps
-30 sec of arm circles (forward)
-30 Sec of arm circles (back)

———-MET.CON———
This will today’s Tabata interval workout for 5 ROUNDS!!!
-Each round will consist of 8 tabata intervals
-Rest 90 seconds in between each round
-To set up your clock:
Use a Tabata Interval timer, scroll down a bit, then set
Rounds = 8, Time On = :20 seconds, Time Off = :10 seconds.
 

For each round, your 8 intervals are:

1. Mountain Climbers
2. High knees
3. Mountain Climbers
4. High knees
5. Mountain climbers
6. High knees
7. Mountain climbers
8. High knees

-Count your total number of mountain climbers completed (1L + 1R = 1 Rep) for each round. -Record/Report your mountain climber reps earned for the one round that had your LOWEST SCORE.

COOL-DOWN/MOBILITY WORK:
1 Min Cobra Stretch + 5 min walk outside, being sure to maintain 6 feet separation from all others aka social distancing!

ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your workout score (# of total mountain climber reps) 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!

68 responses to “31MAR-1APR20: Home WOD #8

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