HOOAH!! Podcast – Home WOD #29:
Warm-Up:
Cha-Cha Slide Challenge!
1. Watch the video below:
2. Follow the lyrics and perform these movements accordingly:
a. Clap your hands”=shoulder taps
b. “Hop”= frogger jump
c. “Cha Cha”= mountain climbers
3. Try to make it the whole song!
Movement Focus + Videos:
–Burpees
–Flutter Kicks (1R+1L=1 rep)
–Thrusters
–Sit-Ups
–Jumping Jacks
Movement Task:
Practice the movement standards for each exercise by completing 5 reps of each:
-Burpees
-Flutter Kicks (1R+1L=1 rep)
-Thrusters with light object
-Sit-Ups
-Jumping Jacks
Met.Con:
EMOM: 16 mins/16 Rounds
1. Set the Tabata timer for 16 Round, Time ON 1:00, Time OFF: 0:00
2. During the ODD rounds (1,3,5,7,9,11,13,15) you have 1 minute to complete 5 burpees, 5 flutter kicks and 15 jumping jacks.
3. During the EVEN rounds (2,4,6,8,10,12,14,16) you have 1 minute to complete 5 thrusters, 5 sit-ups, and 15 jumping jacks.
4. Any time remaining in the minute can be used to rest.
Score = how many rounds you fully complete out of the 16 rounds.
ODD Rounds:
-5 Burpees
-5 Flutter Kicks
-15 jumping jacks
EVEN Rounds:
-5 Thrusters
-5 Sit-Ups
-15 jumping jacks
Cool-Down/Mobility:
10 min cool down stretch:
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!
We did all rounds
Dynamic duo! Love the teamwork Santiago’s!
HOOAH!!
Jason H all rounds 16/16
16/16 rounds completed.
COMEPLEATED everything
Nice, Elias!!
Zero Period, Represent! Nice work, Elias!
nice work
super indent
I did the workout with Caroline V. at the park, and we both completed all 16 rounds! This workout was suuuper fun!!
Way to go Nat and Caroline!!! I love the effort and teamwork!!
HOOAH!! You and Caroline fire me up!!!
16/16 rounds – my legs and arms really sore
Way to go Arianna!!
16/16 rounds
Great job Edward!
16/16 rounds
I didn’t get through all of round 15, so I earned 15/16. Way to go everyone, this one was a BURNER!
Way to lead by example, Coach Shakstad! HOOAH!!
I finished 16 out of 16 rounds.
16 out of 16 rounds
16/16 rounds
great job Emma!
Nice, Emma!!
16/16 rounds
Lauren A.
16/16 rounds
Nice work Marissa!
Eric .s 16/16
Way to go Eric!
16/16
16/16
Nice job Lincoln!
All rounds
Rafael Castellanos
Way to go, Rafael!
I completed all of the rounds 16/16!! -Summer Tsai
Awesome, Summer! Proud of you!
Pod 808 Represent! HOOAH!!
This Tabata was super fun! I loved how instead of just one movement per round, there were multiple movements! It made the workout more intense and fun! Great Workout! I completed all 16 of the rounds!
Great job, Lana! I like multiple movements in an EMOM/Tabata, as well.
Great job Lana! I agree with you.
16/16
leilana
Awesome, Leilana!
I completed all 16 rounds
16/16
Nice work, Danielle!
I completed all 16 rounds
Keep up the good work Yanai!
16/16
I got 16/16
Nice work, Aidan!
i got 16/16 sorry for late response
I completed 16/16 rounds
16/16 Scott Arnold Morales
Great job Scottie!
16/16 rounds
Great job, Rio! Keep it up!
16/16
16/16 rounds
I got 16/16 rounds
Great job Talon!
16/16
I completed all 16 rounds!!1 !1
Nice job Bailey, athlete of the week!
All 16
Kiano L – 16/16 rounds
16/16 Rounds.
Keep up the good work Dexter!!!
16 rounds completed
-S. Ortiz
all 16 rounds :
)
16/16
I got 16/16 rounds
Iliana Montenegro- I completed all 16 rounds!!!
Well done, Iliana!
16/16 YAY!!!
Nice work, Matthew! HOOAH!
Courtnie
I got 16/16 rounds completed.
Great job, Courtnie! Keep it up!
16/16 I used 35 pound kettle bell for the thrusters I know you said not to but I wanted to push myself (Cooper Vance)
Nicholas Ramirez-I competed all 16 rounds.
Nice work, Nic!
completere 16/16 good job to me ( antonio gutierrez )
HOOAH!!, Toni!
16/16 rounds
16/16 rounds
16 rounds
16/16
16
Sorry that this is late I did all 16
16/16 rounds
16
Mckenzie Stewart- I completed 16/16 rounds.
16 rounds
16/16
16/16 my leg feels much better!
16/16
16/16 rounds
16/16 rounds
Emma H.
16/16
-Antonia A
I did all 16 rounds
I did all 16:16
Jareth C
16/16
16 out of 16 :>
16/16