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!
WISEBURN CROSSFIT 
5 rounds ( Antonio Gutierrez )
Nice, Tony!!
7 rounds
Way to go, Bianca!
13 rounds
6 rounds
Well done, Todd!
I did 7 and 4 reps of the bear hug squats
Way to get those extra reps, Elias!
i got 6 round and 2 reps
7 rounds
Nice, Leah! You are on a roll with these WOD’s!!
Way to get these WOD’s in early, Leah!
6 rounds
13 rounds – those burpees were hard
I agree! Burpees are the worst 😛
9 rounds
Andres Mendoza
8 rounds
6 rounds Mia Z
8 rounds-AJ Goslin
8 rounds
Nice, Katana!
Woo-hoo, Miss Katana! Room 1 misses you! Hope you are well! I did 7.5 rounds!
7 rounds
12 rounds
9 rounds
10 rounds
Nice job, Victor!
7 rounds
-Israel Gallardo
9 rounds
9 rounds
7 rounds
7 rounds
Great job Marissa!
8 rounds and my body hurts for some reason.
Angelina
7 rounds
8 rounds
Giselle Villarreal
8 rounds
9 rounds
11 rounds + 5 rows + 5 squats
Thanks, Coaches!!
Wow that’s great Miss Glotz
You go, Miss Glotz!!!
9 rounds (SRS)
I did 8 rounds
8 rounds
8 rounds
Jason H – 8 rounds
Lauren A. 9 rounds
10 rounds
14 + 5 rows + 3 squats
14 rounds
WOW Logan! I knew you’d rock this WOD!
6 rounds
I got 8 rounds
I got 14 rounds
You were FLYING through those Rounds, Yanai!
I got 8 rounds
7 rounds
7 rounds
Jaleah Perry- 10 +5 rows +5 squats
Nice Jaleah!!
8 rounds
I got 10 rounds! exactly
Way to finish the round, Matthew!
Cooper Vance (15 rounds)
15!? Wow, Cooper!
I did 6 rounds
Awesome, Jacob!
I did 10 rounds
10 rounds
Sebastien Muniz- I got 12 rounds
Beat me again, Seb! Nice work!
I completed 8 rounds. -Mckenzie S.
I completed 10 rounds
Chris Villarreal
Kiano L: 6 Rounds
10 rounds completed -Jake Depillo
niiiice work, Jake!!
11 rounds
Me too! Awesome job, Jered!
6 rounds
6 rounds
I completed 7 rounds
7 rounds 🙂
12 rounds
8 rounds
I completed 9 rounds
Dexter W.
9 Rounds
12 rounds – Jacob Valle
Excellent, Jacob…I knew you’d speed through those burpees!
9 rounds
I got 16 rounds.
11 rounds
I got 15 rounds!
-Lana Sun
22 + backpack bent over rows I liked that one – Summer Tsai
14 rounds
leilana
12 rounds + 5 backpack bent over row things + 5 backpack squats!
Nicholas Ramirez- I got 13 rounds
Iliana Montenegro- I completed 16 rounds plus 5 backpack bent over row!!!
Courtnie Tracey
I completed (15 rounds)
7 rounds
– Karen
19 Rounds – Paul Gonzalez
16 rounds- Jareth
7 rounds
7 rounds -Natalia F
17 rounds
10 rounds
14 rounds
Sorry this is so late! I got 11 rounds.
I got 6 50unds plus 5 rows 5 squats and 3 burpees
I keep forgetting to write log them on here because I keep track in my journal… madissyn C. 9 rounds
I got 9 rounds
I got to 9 rounds with my mom.
(She dislikes burpees)
I got 11 rounds last second
Rafael Castellanos
I got 8 rounds
7 rounds .
Talon Cappasola
8 rounds + 5 rows + 5 squats
I got 10 round + Additional 5 reps backpack bent over row 5 bear hug squats
Lucas A
8 rounds
Mariela M.
I did a kickboxing workout instead. (Samantha D.)
8 rounds
Anabelle W.
11 + 5 reps backpack bend over things
I got 8 rounds plus the bear hug squats!
I got 7 rounds plus 3 reps of the backpack bend over rows
I got 9 rounds
I got 8 rounds
8 rounds!
8 rounds and 3 bent over rows – Jaime Salazar
9 rounds
7
Couldn’t do workout because of my injury.
11 rounds
Emma H.
13 + rds
– Jacob Wallis
13 rounds
06 rounds
8 rounds
10 rounds
Ivan Barba- 5 rounds and 11 reps
13 rounds.
7 rounds
Antonia A
I only did 5 rounds and 5 bear hug squats
my sister helped me
i got 8 rounds but forgot to post it-
I did 8 rounds.
9 rounds
I got 6 rounds (Sophie Wojtkiewicz)
7 rounds
9 rounds
Devin Ponciano, 8 rounds
6 rounds – caitlyn