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!!!
WISEBURN CROSSFIT 
I got 13:22
i got really tyred at the end and had a hard time finishing
The end of this WOD is SO tough! Way to get it done, Elias!!
4:08
wrong one
15:00
12 minutes and 46 seconds.
I got 12;43
Andres Mendoza
13:20
13:47
I am now exhausted
11:35
9:00 Minutes
8:37 Minutes
Jareth
Wow Jareth!
I got 14:20 Mia Z
So tired
12:57
11;29
12:40
12:40
8:20
correction: 9:20*
13:10
8:57
Nice Sai!!
9:42
Giselle Villarreal
13:25
Israel Gallardo
14:54
Way to go, Isreal!
14:55
12:26
It took me 15 minutes to complete 10 rounds. – Mckenzie Stewart
8:25
correction: 10:25*
11:40
8:16
18:16
I meant 8:16
good job
ya good job
7 minutes and 58 seconds, this might be because of the renovation project going on and not enough space to run in! – Paul Gonzalez
8:15
11:06 Lauren A.
8:10
Good job friend
11:28:76 ~ Madissyn C, this was my favorite workout so far!
Nice job, Madissyn! Glad you liked this one, feels good to run!
8:30 All 10 rounds!
-accidentally did 15 shoulder taps tho xD
18 min 13 sec
Rafael Castellanos
8:50
it took me 9 mins to complete all the 10 rounds.
13:26
Time: 14:49
I got 10:30.
I got 12:28 and my mom got 13:33 SOPHIA L
I got 11:57
12:48
Mariela m.
I did kickboxing instead (Samantha D.)
i did that as well! -Summer Tsai
14:12
11 minutes
15 minutes
14:10
Kiano L. – 13.59
I got 8:10
12.54 – (Cooper Vance) tired from last workout
11.33 bella h
Nicholas Ramirez- I got 12:06
12:36
I got 11:45
11:49 minutes!
10:50
12:45
11:05 was my time
Sebastien Muniz-I got 12:03
8:05
11:23
10:55
8 01
9:49
Jason H 14:41
10:18
14:26
12:30
sorry i didnt fill this out earlier
Isabelle Hylton
10:56
9:54
19:25, Colorado attitude stinks, I could barely breath
11:52
Talon Cappasola
Iliana Montenegro- I got 8:45!!!
11:56 not the best time, i could have done better -Summer Tsai
14:19
-Lana Sun
8:36
-Lai’la Thomas
12:27 that was tough -w-
12:37 at the end I was so out of breath and sat down on my grass
– Jaime Salazar
11:21
8:56
I got 10:40 to complete the 10 rounds.
13:42 -Natalia F
19 min
9:42
I got 10:26
12:43
10:27-Jake Depillo
Jacob (my brother) and I did this workout together. We were competing the whole time, but we both got 11:12! 😀
Dexter W. __ 15:29 (10 Rounds)
Couldn’t do workout because of my injury.
9:19
Emma H.
11:26
10:09
10:35
13:38
8:23
Ivan Barba- 13:43
15:19
Lucas A
8:14! I think I did really well 😀
8:02
13:07
Antonia A
10.39
8:08 ( Antonio Gutierrez )
I got 12:18
10:28
14:29
12:48 Devin Ponciano
11:16 – caitlyn gellman