2-3APR20: Home WOD #9

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!

95 responses to “2-3APR20: Home WOD #9

  1. Miss Glotz – 143 reps – did not think I could do that many! Thanks for the push, Coaches Corrinet & Shakstad!

    • 215, Eden?! You must be keeping your fitness up at home. Great job for both you and your brother!

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