23-24APR20: Home WOD #18

Coach Shakstad Demo Video:

HOOAH!! Podcast – Home WOD #18:

Preparation:
-Measure out a 10 METER lane for shuttle runs: Place an object at Point A (starting point), take 10 GIANT STEPS and place another object at Point B (ending point). 

Warm-Up:
Using your 10 meter lane, perform 3 sets of:
-10 meters high knees
-10 meters butt kickers
-10 meters side steps
-10 meters walking lunges
-10 meters SPRINT!

Movement Focus + Videos:
10 METER SHUTTLE RUNS:


SHOULDER TAPS:

Movement Task:
-Perform 15 shuttle runs using this 10 meter lane. (1 shuttle run= running from point A to point B; 2 shuttle runs= running from point A to point B to point A)
-Perform 15 shoulder taps (1 rep=Right +Left)

Met.Con:
Using a stopwatch/count-up timer, complete 10 Rounds for time:
-15 shuttle runs (10 meters)
-10 shoulder taps (1 rep= R + L)

Score= Total time it took you to complete 10 rounds

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!
-COMPLETE YOUR PE TEACHER’S WEEKLY HOME WOD ASSIGNMENT IN CANVAS – DUE SUNDAY NIGHT @ MIDNIGHT!!!

124 responses to “23-24APR20: Home WOD #18

  1. 7 minutes and 58 seconds, this might be because of the renovation project going on and not enough space to run in! – Paul Gonzalez

  2. Jacob (my brother) and I did this workout together. We were competing the whole time, but we both got 11:12! 😀

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