WARM-UP: 1. Get to know the hero we honor today, CPL Ryan C. McGhee, HERE. 2. Then, check out the Adult CrossFit Version of this hero wod HERE. Note we will NOT be completing this version!!! 3. Complete 3 Rounds of: -30 Jumping jacks -10 High Knees in place -10 Butt Kickers in place -10 Shoulder Taps (1 rep = 1L + 1R) -5 Walking/Alternating Lunge Steps (1 step 1R+1L)

MOVEMENT FOCUS + VIDEO/S: AIR SQUATS

HAND-RELEASE PUSH-UPS:

STEP-UPS:

MOVEMENT TASK: 1. Complete 2 rounds of 5 Air Squats and 5 Hand Release Push-ups, focusing on good technique and the points of performance featured in the videos above.

2. Find a staircase, solid box, ledge, step stool, etc. that is anywhere from about 6”-16” and complete 9 step-ups, alternating each leg (Each leg/step-up = 1 repetition. Therefore, 9 reps = R+L+R+L+R+L+R+L+R). Your chosen object/step should not move when completing step-ups and should not have a sharp edge.

MET.CON: Hero WOD: “McGhee” AMRAP 20 min or 30 min – you choose! -5 Air Squats -13 Hand Release Push-Ups -9 Step-Ups (alternate legs; each step-up = 1 rep)
Score: # Rounds

COOL-DOWN/MOBILITY: Complete the following mobility routine/video:

ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + which version of the workout you completed (20min or 30min) + 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! -COMPLETE YOUR PE TEACHER’S WEEKLY HOME WOD ASSIGNMENT IN CANVAS – DUE SUNDAY NIGHT @ MIDNIGHT!!!

8 rounds (antonio)

15 rounds

about 10 i lost count

8 rounds in 20 minutes

8 rounds in 20 min – Lorelai Carlos 🙂

9 rounds

-Sabrina N

16 rds 20 minutes amrap.

(cooper vance)

(Austin Shaw) 16 rds 20 mins

7 rounds Mia Z

12 rounds for 20 min

8 rounds

AJ Goslin

Sorry im late I was doung other assignments 😅but ive been doin the work outs.

10 rounds

Andres Mendoza

8 rounds Alyssa P.

20 min

Taylor J (20 min) 11 rounds

Israel Gallardo-

I got to 8 rounds (20 mins)

9 rounds

10 rounds

Giselle Villarreal

20 minutes 7 rounds

13 rounds and 2 reps in 20 minutes.

10 rounds in 20 minutes.

8 rounds

Taliyah Hillman

20 min version – 13 rounds. Proud to honor CPL McGhee! HOOAH!!!

28 rounds in 30 minutes.

Alesandra R.

20 min version- 10 rounds

9 rounds (KS)

20 minute- 9 rounds (SRS)

8 rounds in 20 minutes

25 rounds Jareth

9 rounds in 20 minutes

20min- 14 rounds

20 min-11 rounds

I got 14 rounds

and I did the 20 min one

14 rounds in 20 minutes!

Soory i late

20 min-9 rounds

10 rounds in 20 min.

18 rounds + 5 squats in 30 minutes

Feeling strong(ish)!!

Miss Glotz

You should feel HERCULEAN as a result of your efforts! HOOAH!!!

20 min- 13 rounds

Eric

9 1/2 rounds – 20 minutes

Jaime Salazar

Lauren A. 10 rounds in 20 mins

12 rounds in 20 min

10 rounds in 20 min – Alina L.

Lincoln e: I got 9 rounds in 20 min

9 rounds in 20 minutes

I did 8 rounds in 15 minutes!

9 Rounds 20 minutes

30 minute version: 12 rounds

16 rounds 30 mins

I got 12 rounds in 20 minutes.

14 rounds-20 mins xD

12 rounds 20 min – Jacob W

8 1/2 rounds 🙂

I got 12 rounds for the 20 minute AMRAP!

Mckenzie S. I got 12 rounds in 20 minutes.

20 min- 14

20 min 13 rounds

I got 20 min in 14 rounds

Courtnie T.

I completed 16 rounds!!!

in 20 minutes

14 rounds in 20 minutes

– Jacob Valle

17 rounds 20 minutes

Ethan H

I did 8 rounds in 20 minutes! -Gianluca

20 minutes and 15 rounds!

Sebastien M- I got 14 in 20 min

16 rounds in 20 minutes

Gram Wellman

Gram Wellman 16 ROUNDS IN 20 MINUTES

20 min- 18 rounds

I got 19 rounds in 20 minutes!

nice -Summer

20 minutes-10 rounds

20 minutes 9 rounds

20 minutes 11 rounds

20 min, 14 round

Jason H – 20 min – 13 round, 5 squats, and 6 HR push ups

8 rounds

20 minutes and 15 rounds

Chris Villarreal

9 rounds, 20 min

20 minutes 13 rounds

20 minutes 13 rounds

Nicholas Ramirez- I got 14 rounds in 20 minutes.

(Austin Shaw) 16 rounds- 20 mins

(Austin Shaw) 16 rounds-20 mins

17 rounds for the 20-minute version

-Natalie Wallis

Anonymous 20 min 8 rounds

20 rds 30 mins

20 min.-17 rounds.

20 mins 19 rounds

8 rounds :)))) Isabelle H

9 rounds in 20 minutes.

9 rounds, 20 mins

20 minutes, 9 rounds

9 rounds in 20 min

12 rounds 20 minutes

14 rounds in 20 minutes

14 rounds in 20 minutes

8 rounds in 20 min -Natalia F

11 rounds in 20 Min -Jake D

8 rounds in 20 minutes

Logan K, 20 minutes: 18 rounds + 3 H.R. Push-ups

I did 8 rounds in 20 minutes!

10 rounds 20 min version

20 min-8 rounds

Sheraz Fayyaz

I did 9 rounds in 20 mins

15 rouonds 20 min. Rafael Castellanos

Iliana Montenegro- I completed 23 rounds in 20 minutes!!!

8 rounds in 20 min (Antonia A)

Talon Cappasola

I got 16 rounds in 20 minutes

18 rounds + 5 squats and 4 HR push-ups in 20 minutes -Summer Tsai

13 round + 5 squats + 6 hr push-ups, 20 minutes

leilana

16 rds

-Lana Sun

12 rounds

– Saxton G

10 rounds

20 minutes.

I got 30 rounds in 30 minutes

18 rounds

22 minutes

I got 9 rounds in 20 minutes.

Madissyn C 8 rounds in 20 mins!

KW 9 rounds 20 min

Dexter W_10 rounds_20 mins,

11 rounds (20 minutes)

Lucas A

14 rounds, 20 minutes

E.H

8 in 20 minutes

I got 8 rounds for 20 minutes

13 rounds 20min

10 rounds

10 rounds in 20 minutes!

Sorry im late I was doung other assignments 😅but ive been doin the work outs. -Kymani Gray

20 mins

5 rounds???

11 rounds 25 mins

10 rounds

20 min- 16 rounds

20 minute AMRAP – 16 rounds

Arianna Q

20 min – 12 rds, Devin Ponciano