5-6MAY20: Home WOD #23

HOOAH!! Podcast – Home WOD #23:

Warm-Up:

Movement Focus + Videos:
JUMPING JACKS:


BACKPACK DEADLIFTS:

“ABMAT” SIT-UPS:


Movement Task:
After watching the videos, perform the following movements focusing on proper technique:
-40 second run -OR- 40 Jumping Jacks
-10 Backpack deadlifts (add no more than 8 lbs. In your backpack)
-7 “AbMat” Sit-ups (you can use a small, rolled-up towel as an AbMat)

Met.Con:
AMRAP 12 min:
-20 seconds out and 20 seconds back (40 seconds) Run –OR- 40 Jumping Jacks (or Jump Ropes)
-10 Backpack Deadlifts
-7 AbMat Sit-Ups

Score= total # of rounds completed in 12:00

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!

120 responses to “5-6MAY20: Home WOD #23

    • Sorry, I made a typo. I meant to say I did 12 rounds. I don’t know why I said 8.

  1. 10 rounds in 12 mins! (I completed about an hour ago, forgot to post my response!)

  2. I almost got 12 rounds! I was 3 sit-ups away 😦
    (I did jumping jacks instead of running, by the way)

  3. Sorry for telling you now I forgot to comment after the WOD, anyways I did 9 rounds in 12 min

  4. bleh- after that i still might go for a bike ride {12 rounds 12min}

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