21-22MAY20: Home WOD #30

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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!!!

105 responses to “21-22MAY20: Home WOD #30”

  31. I almost completed 14 rounds- I finished the first squat of my 14th round when the time ran out! (so technically I got 13+)

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