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!
WISEBURN CROSSFIT 
i complected 11 rounds and by the time i finished i was tired
Glad it was a good one for you, Elias! And way to knock this out first thing in the AM!
i completed 11 rounds.
Nice, Nickolas!!
I completed 9 rounds
I did 9 rounds
10 rounds- Lorelai
11 rounds
8 rounds in 12 minutes.
Well done, Bianca! Now you’re ready for the day!
12 rounds in 12 minutes.
Sorry, I made a typo. I meant to say I did 12 rounds. I don’t know why I said 8.
Giselle Villarreal
I completed 7 round in 12 minutes
Awesome, Giselle!!
11 rounds in 12 min
Whoa! That’s fast! Great job, Sabrina.
Mckenzie Stewart- I completed 12 rounds in 12 minutes
Nice work yet again, Mckenzie!! Crushing it!!
I completed 10 rounds and 3 deadlifts in the 12 minutes!
HOOAH!!
Way to go Coach Shakstad!
10 rounds 12 minutes
Great job, Todd! Please check Canvas – just shot you an email! HOOAH!!
I did 6 rounds in 12 minutes
10 rounds and 57 minutes
10 rounds and 57min.
I got 13 rounds
14 rounds
I did 11 rounds!
Got 11 rounds
Great job Eric!
10 rounds – Lauren A.
I got 13 rounds
I got 14 rounds
Oops it is really 13 rounds
Nice work, Aidan! HOOAH!
I got 13 rounds
13 rounds, great job!
I got 13 rounds
Great job Marissa!!
13 rounds
I got 10 rounds
Good job Lincoln!!
10 rounds in 12 mins! (I completed about an hour ago, forgot to post my response!)
Good job Leslie!
10 rounds
I got 18 rounds
Wow, 18 rounds! Great job!
I completed 12 rounds in 12 minutes.
I completed 10 rounds!
Nice work, Danielle!!
17 rounds and 55 minutes ( Antonio Gutierrez )
I completed 11 in 12 mins.
Great work, Maria!
I got 10 rounds in 12 minutes
Jason H 5 rounds, I felt like I was going to throw up after that, so I stopped
13 and 24 jumping jacks
Nice work, Caroline! Keep it up!
11 rnds
Keep up the hard work, Gram!
Kiano L – 7 rounds
I almost got 12 rounds! I was 3 sit-ups away 😦
(I did jumping jacks instead of running, by the way)
11 rounds
I completed 10 rounds in 12 minutes.
Great job Bailey, hope you enjoyed the ROM WOD yesterday!
I got 9 rounds
9 rds 10 deadlifts
I completed 10 rounds.
Awesome, Brianna!
10 rounds in 12 min
Keep it up, Vanessa!
Sebastien Muniz- I got 13 rounds in 12 minutes
I got 13 rounds
I got 9 rounds, and a kidney cramp in the middle of it
9 rounds.
11 rounds
12 rounds! so tired xD
I got 8 rounds! 🙂
-Lana Sun
Ivan Barba- 7 1/2 rounds
10 rounds in 12 min
Iliana Montenegro- I completed 13 rounds in 12 minutes!!!!
Nicholas Ramirez- I competed 13 rounds in 12 min.
Sorry for telling you now I forgot to comment after the WOD, anyways I did 9 rounds in 12 min
i completed 10 rounds 10 minutes
i meant 12 minutes 🙂
10 rounds 11min
11 rounds in 12 minutes
Sai Santiago ^
9 rounds in 12:00
I did 14 out of 12
I got 10 rounds
10 rounds in 10 minutes
9 rounds in 12 minutes -S. Ortiz
I got 8 rounds
13 rounds in 12 minutes -Summer Tsai
8 rounds
leilana
10 rounds
A little late but I got it done with 8 rounds and 17 jumping jacks!
I got 10 rounds
Lucas A
10 rounds exactly
I did 8 round
11 rounds
13
bleh- after that i still might go for a bike ride {12 rounds 12min}
Mariela Martinez
10 rounds!
8 rounds – Josie J
11 rounds
Jaime Salazar
13 rounds-Rafael CAstellanos
12 rounds
12 rounds
10 Rounds.
12 rounds Emma H.
18 Rounds
Jareth
I got 21 rounds in 12 minutes!
11 rounds
10 rounds
11 rounds
-Antonia A
10 rounds
12 rounds
8 rounds