7-8MAY20: Home WOD #24

HOOAH!!! PODCAST – Home WOD #24

PREPARATION:
1. Get to know the hero we honor today, the late Seattle Police Officer Timothy Quinn Brenton, HERE.
2. Then, check out demo video of the full/adult CrossFit Version of this Hero WOD HERE. Note we will NOT be completing this version!!!
3. Measure out a 15 METER lane for shuttle runs: Place an object at Point A (starting point), take 15 GIANT STEPS and place another object at Point B (ending point). 

WARM-UP:
Jog from Point A to Point B and back doing the following:
-High knees
-Butt kickers
-Super Marios
-Karaoke
-Side steps

MOVEMENT FOCUS + VIDEOS:
BEAR CRAWL:


BROAD JUMP:

BURPEES:

MOVEMENT TASK:
After watching the videos, perform the following movements focusing on proper technique:
-Bear Crawl 15 meters
-Broad Jump 15 meters
-Perform 5 Burpees

MET.CON:
Hero WOD – “Brenton”
5 Rounds For Time:
-Bear Crawl 15 meters from Point A to Point B, and 15 meters back to Point A
-Broad Jump 15 meters from Point A to Point B, and 15 meters back to Point A
-Perform 3 Burpees after every 5 Broad Jumps

SCORE = Time to complete all 5 rounds

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!
-COMPLETE YOUR PE TEACHER’S WEEKLY HOME WOD ASSIGNMENT IN CANVAS – DUE SUNDAY NIGHT @ MIDNIGHT!!!

119 responses to “7-8MAY20: Home WOD #24

    • Great job, Bianca. And great job on submitting your Canvas assignment so early!

    • Logan, I am SO impressed you did this entire WOD in altitude. And I am MORE impressed with your integrity in reporting your time.
      Hang in there, training in altitude will make you stronger! Stay hydrated, and keep up the determination!!

    • Way to go, Eden!!! I love that you give every WOD 110% of your effort. Keep up your positive attitude and persistence, I am cheering you on!

    • Nice, Nick! You beat me by 20 seconds! I’ll see you in After School CrossFit next week!

    • Caroline, you did great – and let’s use a growth mindset here 🙂 You’re not bad at bear crawls; you’ve successfully identified a gap in your fitness, and now you can work hard to improve them! They are DEFINITELY not easy! Keep up the hard work – HOOAH!!!

    • Caroline, you get 2 thumbs up for your integrity, reporting your time. I love that you pushed through a workout that was uncomfortable….that’s how we grow!

    • Wow, Jake! Looks like you’ve gotten even faster at the bear crawl than in Semester 1!

  1. 10:03 for 5 rounds. Awesome way to honor Police Officer Timothy Quinn Brenton! p.s. Abdominal muscles are on FIRE from broad jumps!

  2. 11:52 seconds 5 rounds. My wrist hurts a lot when I do the burpees and bear crawls. I don’t think it’s strong enough yet from when I had that hand in a cast for some weeks.

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