28-29APR20: Home WOD #20

COACH SHAKSTAD DEMO VIDEO!!!

HOOAH!! Podcast – Home WOD #20:

Warm-Up:
2 rounds of the following:
-6 squats (with a 3 sec. hold at the bottom)
-6 tuck jumps
-6 push ups
-12 jumping jacks

Movement Focus + Video
PUSH-UPS:


AIR SQUAT:

BURPEES:


Movement Task:
Complete10 Burpees!

Met.Con:
For this workout, you will need to set Tabata Timer for 20 rounds; Time on 1:00 seconds, Time off: 0:00. 

On 3-2-1 GO..
-Complete 3 Burpees to start the workout, and then complete:
-50 push ups* (you may use and/or combine strict -or- rolling push-ups)
+
-75 Air squats* (remember to try and get those hips below parallel while maintaining good form!)
*HOWEVER, you will have to STOP and PERFORM 3 BURPEES on every given minute / every time the Tabata timer ‘DINGS!’ while trying to complete the amount of reps shown above for time!!

Continue this pattern until you are done with all push ups and squats, and then note how much time has elapsed on the tabata timer. This is your score.

Score= total amount of time to complete all Push-ups + Squats (shown on tabata timer)

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 (optional, but highly encouraged)!!
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!

128 responses to “28-29APR20: Home WOD #20

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