HOOAH!! Podcast – Home WOD #22 + STAR WARS DAY EDITION!!
COACH SHAKSTAD DEMO VIDEO – HOME WOD #22:
Warm-Up:
Movement Focus + Video
OBI-WAN KE-HIGH-KNEES IN PLACE:
JEDI MIND ‘KICKS’ (FLUTTER KICKS):
PADME PLANK HOLD:
SKYWALLKER SITS (WALL SITS):
Movement Task:
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)
Met.Con:
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!
(ABCD-ABCD-ABCD-ABCD-ABCD)
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)
Cool-Down/Mobility:
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)!!!
WISEBURN CROSSFIT 
20 rounds completed.
Way to get it done, Bianca!
We completed 20 rounds
I completed 18 rounds; i had to take breaks during 2 wall sit rounds!
HOOAH!!!
you made your son dress up in bb 8 but then you said he is going to watch star wars for the first time?????
19/20 – Lorelai
Noah Esquivel and Mom
I Did All 20 rounds
i lik how this theme for the wod is star wars may the fourth be with you and by the way i did 20 rounds ( Antonio Gutierrez )
Thanks, Toni! We had fun with this one! Also, please check your Canvas email for a message I sent you last week…HOOAH!!
i completed 20 rounds
Elias, sorry pressed enter
I did the 20 rounds
Nice work, Elias!
18/20 rounds
Well done, Matthew!! HOOAH!!
I completed 20 rounds
Nice work, Maria! HOOAH!!
20 rounds
Nice work, Rio!
Giselle Villarreal
I did 20 18/20
I completed all 20 rounds
I finished all 20 rounds
Great job, Austin! Please check Canvas for an email from me ASAP.
20 rounds
20.0 rounds
Nicholas Ramirez- I completed all 20 rounds
Nice work, Nic!
20 rounds
Great job, Sai!
Did 20 rounds
I did all 20 rounds
Great job, Aidan! HOOAH!!
I completed all 20 rounds
Good job Ethan!
Mckenzie Stewart- I completed 20 out of 20 rounds.
Nice job, McKenzie!! HOOAH!!
Kiano l. – 20 rounds
I completed all 20 rounds.
Austin Shaw – 20 out of 20 rounds
20/20
Great job, Scar!
Jason H 20 of 20
I completed all 20 rounds!
nice
I did all 20 rounds
20/20 completed
Awesome, Vanessa!
I completed 20 rounds
HOOAH!!
20 rounds
20 out of 20
I completed 20/20 rounds
20 out 20 rounds completed
Chris Villarreal
19/20 rounds
I completed 20/20 rounds
Way to go, Taylor!
Sebastien Muniz- I completed 20/20 rounds!
Awesome, Seb!
18/20 I had to take a break during the plank hold then wall sit
Completed all 20 rounds
– Jacob Valle
20/20 rounds
20 rounds
We both got 20 rounds!!! 😀 😆😜
HOOAH!!! Good teamwork!!
did all 20 rounds
Nice work Lincoln!!
I completed all 20 rounds
Great job Yanai!
I got all 20 rounds
I got 20 rounds.
I got 20 rounds
All 20 rounds
All rounds
Rafael Castellanos
Lauren A. 20/20 rounds
I got 20/20 rounds!
Ivan Barba-20 Rounds
i have completed all of the 20 rounds and now I’m tired
20 rounds completed -S. Ortiz
2O/2O
20/20 rounds
Great job, Andrew! Please check your canvas assignments for PE and a canvas email from me ASAP!
20 rounds
*obi-wan drops in from above*
“Hello there.”
I’ve made it to 20 rounds, happy teacher appreciation week!, and may the 4th be with you all.
Thanks Bailey, great job!
20 rounds!
-me and my brother had lots of fun :>
19/20 -Natalia Franco
Great job Natalia, almost all 20!
20 Rounds done! I liked the warm-up video.
Good job Dexter, keep up the good work!
20/20
leilana
20/20 -Summer Tsai…May the 4th be with you!
20/20 rounds done
-Lana Sun
20 rounds completed
Nice job Rashaan!
20/20-Jake Depillo
I got 20/20 rounds
Great job Talon!!
Great Job Talon!
I got 20 rounds
I got 20 rounds
Iliana Montenegro- I completed all 20 rounds!!! Flutter kicks are the worst!!
20 rounds completed
Danielle J.
Jaleah Perry- 20/20
20/20
20/20
20/20
I completed 20 rounds!
I completed 20 rounds
Way to go Imani!
I did all 20 rounds
Great job Lei-Yani!!
i don’t like star wars but i did 19/20 rounds ~ madissyn C. zero period
i did 18/20 rounds
I did a kickboxing/ boxing workout instead. I did 50 crunches and jabs, crosses, uppercuts and other movements.
-Samantha Decelles
20/20 rounds!
I did the 20 rounds
I did 20 rounds (Cooper Vance)
I did 20/20
I got 20/20 rounds
Lucas A
Sorry for answering late I totally forgot to tell my score after doing the WOD, anyways I did all 20
I did 20/20 rounds
All 20 rounds
20 rounds
Mariela Martinez
20 rounds
20 rounds
20/20
Emma H.
20/20 Rounds.
20/20 Rounds
Jareth
20/20 rounds
20 rounds
-Antonia A
20/20 rounds
19/20