COACH SHAKSTAD’S DEMO VIDEO – HOME WOD #16!
HOOAH!!! Podcast – Home WOD #16
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!
WISEBURN CROSSFIT 
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