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!!!
WISEBURN CROSSFIT 
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