Warm-Up: -Spell your name (First AND Last name) GAME! For each letter of your name, complete the exercise that corresponds! CLICK HERE for the game.

Movement Focus + Video: Stationary Inch-Worms:

Supine Bicycle Kicks:

Broad Jumps:

Movement Task: -Using the points of performance for each movement, perform 2 sets of: -6 stationary inch-worms –15 supine bicycle kicks (1 rep= Right Elbow to Left Knee + Left Elbow to Right Knee) -6 broad jumps*

**for the Met Con, use the distance of your farthest broad jump, by marking your starting spot and your ending spot (chalk, tape or shoe laces are perfect to mark these lines)**

Met.Con: E.M.O.M. 21 minutes:
Set Tabata Timer for ROUNDS = 21; TIME ON = 1:00 seconds, TIME OFF = 0:00

Round 1: 6 Stationary Inch-Worms Round 2: 15 Supine Bicycle Kicks (1 rep= Right Elbow to Left Knee + Left Elbow to Right Knee) Round 3: 6 Broad Jumps
——– Round 4: 6 Stationary Inch-Worms Round 5: 15 Supine Bicycle Kicks Round 6: 6 Broad Jumps…
——- Round 7: 6 Stationary Inch-Worms… Continue pattern each round until the 21 rounds are completed -or- until you fail to finish the number of reps required for that round number.

Score:Rounds completed out of 21

Cool-Down/Mobility:

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!

I got 21 outta 21 I am left a mess

Way to go, Matthew!!! I was left a mess, too!

-Coach Shakstad

21:21 I am so sore

21 out of 21.

Nice, Bianca!

-Coach Shakstad

21 out of 21

21 out of 21 oh my im sooo tired now

( Antonio Gutierrez )

That means it worked! Keep it up Antonio!

21 out of 21

21 of 21 I am internally gone…

-Elias

elias it was difficult but it will help you in the long run

21 out of 21 (Cooper Vance)

21 out of 21 (Austin Shaw)

21 out of 21

Giselle Villarreal

21 out of 21 I am so tired

21 out of 21 -Vincent F

Hey Vincent

hey nick

21 out of 21

Andres Mendoza

i did the warm up and the workout with my mom and did max time !!!

She said she is tired.

21 out of 21 – Todd F

21 out of 21

21 out of 21 – Paul G.

20 out of 21 -Israel Gallardo

21 out of 21

21 out of 21 Mia Z

21 out of 21

AJ Goslin

21 out of 21 -Taylor J

21 out of 21.

21 out of 21

Kiano L 21 out of 21

21 out of 21

21 our of 21 – S. Ortiz

21 out of 21

Chris Villarreal

21 out of 21

I got 21 out of 21. I loved doing the game for the workout!! 😀

-Natalie W

21 out of 21

21, 21

Jason H 21 of 21

21 out of 21

20 out of 21

Nicholas Ramirez- I got 21 out of 21

21 out of 21 – Jacob Valle

21-21

21 out of 21

Sebastien M. – I got 21 out of 21

21 out of 21 rounds

21 out of 21

21 out of 21

21 out of 21

21/21, so sweaty. lol

21/21

21/21 – Anabelle W

21/21 Logan K.

21 out of 21

21/21

21/21

21 out of 21

21 out of 21

I got 21 out of 21

21 out of 21 rounds

19/21

21 out of 21

Lauren Ahn – 21 out of 21

21/21

madissyn C. zero period… 21-21 uhhhhhh that was exhaustinggggg!!!

21 out of 21

I completed all rounds

Rafael CAstellanos

21/21 (srs)

Dexter W. 21/21 rounds.

my mom was wondering if each round was all three: inch worm, bicycle kicks and broad jumps.

8/21

Correction: 21/21

Welp I’m tired and i got 21/21 as well

-Angelina Fernandez

I completed all 21 rounds

I got 20/21 rounds.

-Very exhausted

21/21 Natalia

M. Stewart- I completed 21 out of 21 rounds during the workout.

I got 21/21 rounds the Supine Bicycle Kicks were the best part of the workout – Shane Henry

21/21 very fun -Summer Tsai

Got 21/21! So tired!

21/21 *IT HURTS… SO MUCH xD*

I like broad jumps a lot!

Ivonna Heard 21/21

20/21- I-

21/21 yes!

Iliana Montenegro- I did all 21 rounds!!!

21 out of 21

21/21 🙂

21/21, all of my muscles hurt

20/21 🙂

I got 21/21! Yay!

Sorry for doing it late i did 21/21

I got 21/21

21/21-Jake Depillo

21 Rounds! Mission Accomplished!

HOOAH!

21/21

Talon Cappasola 21/21

21/21 Lucas A

21/21

I did 21 out of 21 rounds – Arianna

21/21

21/21

21 out of 21

21 out of 21

21/21

leilana

Courtnie Tracey

21 out of 21

21/21

Karen

21/21 Jareth

I got 21 out of 21 rounds complete!

21 out of 21

I got 21/21

21/21

Emma H.

21/21

21/21

Mariela M.

it was hard 20 out of 21

20/21

Nickolas E.

15/21

Couldn’t do the workout due to my injury.

21 out of 21

20 out of 21

20/21

Ivan Barba 20-21

21:21

20/21 Josie J

21/21

Antonia A

Vinnie Pollard

19/21

19/21

20/ 21 I i was sooo tired please help me lol

21/21

21/21

21/21 Devin Ponciano

21/21

caitlyn gellman

i couldn’t figure out how to turn-in the home wods before but yeah