21-22APR20: Home WOD #17

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Coach Shakstad’s Demo Video:

HOOAH!!! PODCAST – Home WOD #17



Warm-Up:
Complete 3 sets of:
-10 seconds high knees (in place)
-10 seconds butt kickers (in place)
-5 air squats
-5 burpees

Movement Focus + Videos:
BACKPACK BENT OVER ROW


BEAR HUG SQUATS WITH BAG:

BURPEES OVER BACKPACK

Movement Task:
After watching the demonstration videos, use an EMPTY  backpack or a small to medium size bag to perform the following:
-5 reps backpack bent over rows
-5 bear hug squats
-5 burpees over bag 

. Next, load your bag with approximately 5-10lbs, and repeat the movements with the lightly loaded bag.
*Suggestions for 5-10lb load: 2-4 textbooks, 3-4 water bottles, 5-10lb dumbbell, a sack of potatoes, 4-6 cans/peanut butter jars, etc. 

Met.Con:
(Set a timer for 10 minutes)
As Many Rounds as Possible (AMRAP) 10 minutes:
-5 reps backpack bent over row
-5 bear hug squats
-5 burpees over bag 

1 round= 5 bent over rows + 5 bear hug squats + 5 burpees over bag

Score: Total rounds completed in 10 minutes

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!

148 responses to “21-22APR20: Home WOD #17”

  82. I keep forgetting to write log them on here because I keep track in my journal… madissyn C. 9 rounds

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