16-17APR20: Home WOD #15

HOOAH!!! PODCAST – Home WOD #15

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!!!

137 responses to “16-17APR20: Home WOD #15

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