19-20MAY20: Home WOD #29

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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!

101 responses to “19-20MAY20: Home WOD #29”

  5. I did the workout with Caroline V. at the park, and we both completed all 16 rounds! This workout was suuuper fun!!

  9. I didn’t get through all of round 15, so I earned 15/16. Way to go everyone, this one was a BURNER!

  18. 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!

  44. 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)

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