4MAY20: Home WOD #22

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)!!!

136 responses to “4MAY20: Home WOD #22

  1. 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 )

  2. *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.

  3. I did a kickboxing/ boxing workout instead. I did 50 crunches and jabs, crosses, uppercuts and other movements.

  4. Sorry for answering late I totally forgot to tell my score after doing the WOD, anyways I did all 20

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