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!
WISEBURN CROSSFIT 
i Had a hard time did it in 17 rounds
HOOAH!! Way to stay in it!
I did 15 rounds.
Coach Shakstad completion time: 6:42!
Those push-ups were TOUGH!!
HOOAH!!! Hardest 3 burpees ever in Round 4!!!
Mckenzie Stewart-I took me 15 minutes to complete all push-ups and squats
Nice, Mckenzie!
HOOAH!!
14 rounds
7:50
HOOAH!!!
7:50
Me and My Mom did it together, It was a good challenge! 6:30
7 :50
Great to see your score up here, Todd! Please check your Canvas email from me ASAP!
I got 2:35!
7:50
7:50
I got 3:26
Those push up were so hard at the end
18 rounds
6:55
7:45
I got 4:12
My arms hurt
HOOAH!!!
I got 3:49
2:16
Jareth
4:35 Push-Ups were hard, my shoulders are burning
Giselle Villarreal
It took me 15 minutes
Nice, Giselle!!
2:13
it took me 7:54
Nice job, Sicily!
Israel Gallardo
It took me 8 minutes closed
Emily D
it took me 6:15
Lauren A. 4:47
7:25
6:25
17 rounds in 10:54
6:45 min.
5:21
6:20 – I’ve NEVER had to crawl up off of the ground on me knees doing burpees in my life…until this workout! Thanks, Coach Alvarez!
7:00
Nice job Lincoln!
2 min 39 sec
Rafael Castellanos
5:37
7.54
Talon Cappasola
I got 7:59
8:00
3:39
I made it to 6:35.
It took me 1:47
6:38
I am so tired! But I am proud of myself!
3:40 For a short workout it was so tiring.
HOOAH!! Nice work, James!
5:45
14:42
4:53
4:11
– Jacob Valle
Sebastien Muniz-I got 4:00
Kiano L – 16 Minutes
6:45
Jason H 5:30
6:57
-I can’t walk anymore xD
7:31
Isabelle Hylton I did 13 rounds
4:40
5m 43s
Nicholas Ramirez- I got 5:11
6:35
Austin S 5:44
6:23
It took me 7:50 to complete the Push ups and squats
5:00
5:32
4:16 Chris Villarreal
5:46 – Nickolas E.
MY LEGS 😦
4:46-
MY LEGS :((
I got 4:15
7:57
5:26
I got 8:31
-Mia I
3:14
6:43
8:17
4:17
5:32
5:12
4:48
7:48
Great job!
7:37
Way to go Lei-Yani!
6:24
5:20
6:46 Push ups were hard
Great job Dexter!
Madissyn C. ~ zero period ~ 7:36!!!
7:57 – That was hard!
2:41 -Summer Tsai
5:21
leilana
5:57; strict and rolling combo push up.
Keep it going WCF family!!
8:00
Iliana Montenegro- I got 3:28!!!!
It took me 2:00 to complete all push-ups and Squats.
Wow! That was fast, great job!
5:30
Jaleah Perry- 6:41
5 35 ( antonio Gutierrez )
5 minutes
I did 6:35
I got 5:45! That was hard!
Mariela Martinez
6:57
8: 27 -Natalia Franco
4:36 -Jake Depillo
3:52
I got 6:28
I got 6:30
9:56
7.56
6:17
7:09
Jaime Salazar
6:41
8:24 Devin Ponciano
5:55, I’m dead
7:36
Antonia A
8:13- Caitlyn gellman
6:27- caitlyn
7:45