# 13APR20: Home WOD #13

HOOAH!!! PODCAST – Home WOD #13
[STILL ON SPRING BREAK…WILL BE BACK FOR REAL W. HOME WOD #14!!!]

WARM-UP:

MOVEMENT FOCUS + VIDEO/S:
Stationary Lunge Steps

-After watching the video, perform 10 REPETITIONS OF STATIONARY LUNGE STEPS*, focusing on proper technique
*1 REP = 1 RIGHT LUNGE STEP (R) + 1 LEFT LUNGE STEP (L)
*Which means 10 reps = (R+L)+(R+L)+(R+L)+(R+L)+(R+L)+(R+L)+(R+L)+(R+L)+(R+L)+(R+L)

MET.CON:
“Death by Stationary Lunge Steps!”

-Using the online Tabata Timer, scroll down a bit and then set timer for ROUNDS = 15, with TIME ON = 1:00, and TIME OFF = 0:00.

-Each round, perform that number of stationary lunge steps.
-Each lunge step repetition = 1 Right Lunge Step + 1 Left Leg Lunge Step!!
Example:
-Round 1= 1 Rep Stationary Lunge Steps = (R+L)
-Round 2 = 2 Reps Stationary Lunge Steps = (R+L) + (R+L)
-Round 3 = 3 Reps Stationary Lunge Steps = (R+L) + (R+L) + (R+L)
-Continue pattern each round until the 15 rounds are completed -or- until you fail to finish the number of reps required for that round number.

Score: # Rounds Completed out of 15

COOL-DOWN/MOBILITY WORK:
https://www.fitnessblender.com/videos/cool-down-workout-cool-down-stretching-routine

ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!

## 76 responses to “13APR20: Home WOD #13”

1. 15 Rounds – made it with 2 seconds left in the last round! Did this Sunday; my butt is so sore today!

2. 15 rounds with 5 seconds left.

3. All 15 rounds

4. 15/15