6APR20: Home WOD #10

HOOAH!!! PODCAST
[TAKING THE WEEK OFF FOR SRING BREAK – HOOAH!!!]

WARM-UP:

MOVEMENT FOCUS + VIDEO/S:
PLANK HOLD:


BUTTERFLY SIT-UPS:

TUCK JUMPS:

MOVEMENT TASK:
-After watching the video, perform three rounds of the following movements focusing on proper technique:
-10 second plank hold
-5 butterfly sit ups
-5 tuck jumps 

Met.Con:
E.M.O.M. (Every Minute on the Minute) for 15 Minutes:
Using THIS TIMER, scroll down a bit and set ROUNDS = 15, TIME ON = 1:00, and TIME OFF = 0:00.
Then, complete the following workout. Start each round when the new minute starts; once you complete the work requirement for that round, rest until the next minute/round starts!

-Minute 1: 30 second plank hold
-Minute 2: 10 butterfly sit ups
-Minute 3: 10 tuck Jumps
-Minute 4: 30 second plank hold
-Minute 5: 10 butterfly sit ups
-Minute 6: 10 tuck Jumps
-Minute 7: 30 second plank hold
-Minute 8: 10 butterfly sit ups
-Minute 9: 10 tuck Jumps
-Minute 10: 30 second plank hold
-Minute 11: 10 butterfly sit ups
-Minute 12: 10 tuck Jumps
-Minute 13: 30 second plank hold
-Minute 14: 10 butterfly sit ups
-Minute 15: 10 tuck Jumps

SCORE: # of Rounds completed out of 15

Cool-Down/Mobility:
Complete the following mobility routine/video:

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!

22 responses to “6APR20: Home WOD #10

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