25MAY20: HOME WOD #31

DANA P.E. – ATHLETES OF THE WEEK!!!!
Congratulations to the following Dana P.E. Athletes for being selected as the Dana Athletes of The Week!!! These Dolphins have gone above and beyond with completing Home Wods, fitness challenges, email communication, and showing P.R.I.D.E. in all things P.E. during distance learning! Keep up the hard work!!

WEEK #3 Coach Alvarez Coach Cavezza Coach Corrinet Coach Shakstad Coach Thomas
6th Gr. Isabella F. Dexter W. Erik G. Sai S. Josephine S.
7th Gr. Mia B. Talon C. Natalie W. Skye D. Leah W.
8th Gr. Oliver C. Sarah D. Caroline V. Nicholas A. Rocco H.

HOOAH!!! PODCAST – Home WOD #31
Unplugged for Memorial Day – See you Tuesday AM 🙂

WARM-UP:
3 rounds of the following:
-20 jumping jacks
-6 vertical jumps
-5 squats
-6 stationary leg kicks
-5 walking lunges (1R+1L=1)

MOVEMENT FOCUS + VIDEOS:
WALKING LUNGE:


AIR SQUAT:

HIP EXTENSION:


MOVEMENT TASK:
After watching the videos perform the following:
-20m walking lunge
-5 squats
-5 hip extensions

MET.CON:
Using a count-up timer/stopwatch, complete:
4 ROUNDS FOR TIME:
-20 meters walking lunges*
-15 Squats
-20 Hip extensions

SCORE: time it took to complete all 4 rounds

*To measure 20 meters, create a starting point by placing an object of some sort on the ground. Then, walk a straight line for 26 steps, stop, and place another object of some sort on the ground as your stop point.  

COOL-DOWN/MOBILITY WORK:
https://www.fitnessblender.com/videos/cool-down-workout-cool-down-stretching-routine

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!
-SUBMIT LAST WEEK’S HOME WOD ASSIGNMENT IN CANVAS IF YOU DID NOT SUBMIT ON TIME (SUNDAY NIGHT – 11:59pm)!!!

81 responses to “25MAY20: HOME WOD #31

  1. 11;35 But I did add a 10 meter run at the start of each round and went down and back with the lunges so I guess it was 40 meters on the walkin lunges

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s