HOOAH!! Podcast – Home WOD #22 + STAR WARS DAY EDITION!!
COACH SHAKSTAD DEMO VIDEO – HOME WOD #22:
Movement Focus + Video
OBI-WAN KE-HIGH-KNEES IN PLACE:
JEDI MIND ‘KICKS’ (FLUTTER KICKS):
PADME PLANK HOLD:
SKYWALLKER SITS (WALL SITS):
After reviewing the videos, perform the following movements focusing on proper technique:
-15 seconds Obi-Wan Ke-High-Knees in place
-15 seconds Jedi Mind ‘Kicks’ (Flutter Kicks)
-15 seconds Padme Plank Hold
-15 seconds Skywallker sits (Wall Sits)
For this workout, you will need to set Tabata Timer for 20 rounds; Time on 0:20 seconds, Time off: 0:10 seconds. On 3-2-1, Go! Complete:
A) 20 seconds Obi-Wan KeHigh-Knees in place + (10 seconds rest)
B) 20 seconds Jedi Mind ‘Kicks’ (Flutter Kicks) + (10 seconds rest)
C) 20 seconds Padme Plank Hold + (10 seconds rest)
D) 20 seconds Skywallker sits (Wall Sits) + ( 10 seconds rest)
Continue pattern until you have finished all 20 rounds/tabata intervals!
Score= total amount of rounds completed out of 20…that you were able to complete ALL :20 seconds of work for (# of rounds completed out of 20 that you did NOT have to stop during the 20 seconds of work)
STAR WARS DAY BONUS: STAR WARS YOGA (OPTIONAL):
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!
-SUBMIT LAST WEEK’S HOME WOD ASSIGNMENT IN CANVAS IF YOU DID NOT SUBMIT ON TIME (SUNDAY NIGHT – 11:59pm)!!!