COACH Shakstad Demo Video – Home WOD #30:
HOOAH!! Podcast – Home WOD #30:
Warm-Up:
1. Set up a square using 4 objects for the corners. Each corner should be 3 meters apart (measure 3 meters by taking 3 giant steps).
2. Warm up by going around the perimeter of the cones using the locomotor movements shown in the demo video.
a. High Knees
b. Side Steps
c. Backpedal
d. Side Steps
________
a. Butt kickers
b. Side Steps
c. Backpedal
d. Side Steps
Movement Focus + Videos:
AIR SQUATS:
SHOULDER TAPS:
Movement Task:
2 sets of:
-5 air squats
-5 shoulder taps (1L + 1R = 1 Rep)
Met.Con:
AMRAP 10 minutes
-5 reps around the square
1 rep=
A to B: run
B to C: side step
C to D: backpedal
D to A: side step
-5 Air Squats
-5 Shoulder Taps (1L +1R = 1Rep)
Score= Total rounds completed in 10 minutes
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!!!
9 rounds in 10 minutes.
Giselle Villarreal
8 rounds in 10 minutes
Way to go, Giselle!
9 rounds in 9;27
9 rounds in 10 minutes
Great job, Task Force Santiago!
6 rounds in 10:00 minutes
Nice, MIa!
I did 8/10
10 Rounds in 10 minutes…that was a challenge!
HOOAH!! Great job, Coach!
I got 13 rounds
Way to get it done early Yanai!
I got 11 rounds
12 rounds
9 rounds
Awesome job, Butler!
11 rounds in 10 minutes
Nice work, Vanessa!
8 rounds
9 rounds in 10 minutes
Great job Marissa!
Kiano Lim – 8 rounds
10 rounds 9:27
11 rounds in 10:23 minutes
Awesome, Brianna!!
12 rounds in 9 minutes
Great job, Jake!
Jason H 9 rounds
Lauren A. 9 rounds
Eric.S 7 rounds in 10 minutes
Nice, Eric!
I watched lone survivor
9 rounds in 10 minutes!
Way to finish the week strong Bailey!
10 rounds
10 rounds
Great job Noah! Way to get your mom involved too!
20 rounds Rafael Castellanos
13 rounds in 10 minuets UwU
7 rounds in 10min.
13 in 10 minutes
Nice, Todd! Keep it up!
Sorry for replaying late 7 rounds were done.
No worries! Great job, Gianna!
I got 15 rounds in ten minutes.
Awesome work, Sebastien!
10 round in 10:02 min
I almost completed 14 rounds- I finished the first squat of my 14th round when the time ran out! (so technically I got 13+)
You CRUSHED it! Nice work, Nat!
12 rounds in 10 minutes
Well done, Rio! HOOAH!
9 rounds
9 rounds in 10 minutes
8 rounds in 10 minutes -scottie
Good job Scottie, you’re on a roll!
11 rounds
Well done, Scar!
I got 7 rounds in 10 minutes.
9 rounds in 10 mins
Great job Arianna!
I got 13 rounds
Well done, Aidan – you crushed this one!!
Austin Shaw 12 rounds in 10 min
Nice, Austin!
13 rounds
Mckenzie Stewart- I completed 8 rounds in 10 minutes.
Nice work, Mckenzie!
10 rounds
Great work, Alyssa! HOOAH!
12 rounds
Great effort, Skye-Dive!!
10 rounds
Awesome, Cambria! Keep it up!
8 rounds -Josie J
Well done, Josie!!!
9 rounds!
11 Rounds
Nice work, Jake! Keep it up!
12 rounds
12 rounds
Good job Sophia!
9 rounds
MY LEGS!!!
Iliana Montenegro- I completed 15 rounds in 10:00 minutes!!!
Wow!!! Crushed it!
8 rounds in 10 minutes – S. Ortiz
Nicholas Ramirez- I completed 11 rounds in 10 min.
Awesome, Nic! Keep it up!
I got 13+ rounds!! -Summer Tsai
14 Rounds with my mom.
Way to go Dexter!
I got 12 rounds
Great job Talon!
I got 10 rounds
I got 25 rounds! It hurt my legs!
I got 9 rounds in 10 minutes
Jaime Salazar
12 rounds
10/10 rounds
16 rds (Cooper Vance)
9 rounds
-Antonia A
I did 9 rounds
I did 29 Rounds
Jareth C
My Thighs Hurt
9 roundss
8 rounds – antonio gutierrez
9 rounds in 10 min