HOOAH!!! PODCAST – HOME WOD #9:
COACH SHAKSTAD DEMO WOD VIDEO:
WARM-UP:
2 rounds of the following:
-30 sec. Jump rope (if you don’t have one, complete jumping jacks)
-30 sec. Air Squats
-30 sec. Arm circles, forward
-30 sec. Arm circles, backwards
-30 sec. Plank hold. (high or low)
MOVEMENT FOCUS & VIDEOS:
1. Burpees (Muscles targeted: full body)
2. Shoulder taps– (Muscles targeted: Triceps, shoulders and core)
3. Jumping Jacks (Full body)
MOVEMENT TASK:
In a safe place, perform 1 round of the following:
-6 burpees
-12 shoulder taps (1L + 1R = 1 Rep)
-18 jumping jacks
———-MET.CON———
-2 minute Burpees (As many reps as possible)
-2 minute Rest-
-8 Tabata Intervals of Shoulder Taps (1 Interval = 20 seconds on + 10 seconds rest)
-2 minute Rest-
-2 minute Jumping Jacks (As many reps as possible)
Score: Record your TOTAL reps of burpees and jumping jacks (Add the two scores to get one, final total score!)
In need of a more challenging workout? Complete the above workout again for a 2nd round, attempting to match or beat your score from Round 1!
Finish strong Friday!
COOL-DOWN/MOBILITY WORK:
Find a mirror, flex and have a positive conversation with yourself. Then, take some time to work on your mobility:
ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your workout 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!
WISEBURN CROSSFIT 
D.J
I got 121!
130
Early morning WOD, and an awesome score…great job, Julianna!!
167 Reps (34 Burpees + 133 JJ). HOOAH!!!
119
Keep up the hard work, Rania!
175 reps…those Jumping Jacks were harder than I thought they’d be!!
Andres Mendoza
120
I got 180
Mckenzie S.- my jumping jacks and burpees added together add up to be a total of 125.
Nice job, McKenzie!
Mia Z 132
120
Nice, Emma!!
I did the work out but I wasn’t keeping track of how many reps I did the reason why was because I didn’t know until I was done .I am not trying 2 make an excuse.
-Nathan Martin
122
Keep it up, Marissa!
Sabrina N. I got 116
I love your persistence with Home WOD’s, Sabrina! Keep it up!
I got 170 (;
I got 160
Great job, Leah!!
I got 231
Wow, Yanai! Great job!
AJ G- i got 158
182 reps
I got 170
Zain
I got 131
Keep it up, Zain!!
Miss Glotz – 143 reps – did not think I could do that many! Thanks for the push, Coaches Corrinet & Shakstad!
Love it, Miss Glotz! It’s always amazing to see how far you can push your body and mind!
HOOAH!!! Keep up the fire Miss Glotz!
I got 174 reps
Nice, Alyssa! I better speed up, you’re right behind me!
James Auton – 30 Burpees + 170 Jumping Jacks = 200 reps total
170 Jumping Jacks?! That is amazing, James!
I got 127
130
Lincoln Evans- I got 140 reps
133
Way to go, Sophia!
I got 165.
Wow, great job, Cleto!
Me: 215 reps
Brother: 150 reps
xD
215, Eden?! You must be keeping your fitness up at home. Great job for both you and your brother!
Lauren A.
I got 152
Lauren A. I got 152
I got 108
156
165! – Ms. Murray
Angelina-
i have gotten’ 167
Leslie A. I got 156 total! 😀
Cooper V. I got 197 total.
180-Vincent F.
I got 189
155
I got a total of 153 (31 b + 122 JJ)
I got 173 (30 burpees and 140 jumping jacks) 🥳
I got 152, that was exhausting!
Courtnie T.-
I got 175!!
183
I got 185!
Chris Lopez
I got 175
Sebastien Muniz- I did 210!
I got 180 Chris Villarreal
192
151
I got 175 ❤
Gabriel Chavez: I got 165 in total
Nicholas Ramirez- I got 183
I got 147
I got 181
121
Logan K. I got 201 total
I got 194 in total!
H.D and 123
Isabelle H
165
163
165
136
183
170
i got 135
i got 134
Madi- 95 jumping jacks+27 burpees 122 reps
Iliana M. I got a total of 206 reps of burpees and jumping jacks!
Score 157
Mariela Martínez 137
Jareth-213
I got 124
I got 250!
122 -Natalia F
142
147 Devin Ponciano
190