26-27MAY20: HOME WOD #32

HOOAH!! Podcast – Home WOD #32:

Warm-Up:
-50 Reps Jump Rope (single-unders) or jumping jacks
-20 arm circles forward and back
-20 push ups
-Jump up and down on your toes 20 times
-20 Air squats

Movement Focus + Videos:
SINGLE-UNDERS (JUMP ROPE):


JUMPING JACKS:


Movement Task:
Take 4-5 minutes to practice efficient single-unders -OR- practice hitting double unders. If you do not have a jump rope, complete 30 jumping jacks, focusing on perfect technique.

Met.Con:
For this workout, you will need to set Tabata Timer for 15 rounds; Time on 1:00 seconds, Time off: 0:00. 

On 3-2-1 GO..
-Complete 3 Air Squats to start the workout, and then complete:
-300 single-under (Jump rope) reps or Jumping Jacks* (you may use and/or combine strict -or- rolling push-ups)

*HOWEVER, you will have to STOP and PERFORM 3 AIR SQUATS on every given minute / every time the Tabata timer ‘DINGS!’ while trying to complete the amount of reps shown above for time!!

CHALLENGE OPTION:
Complete 500 single-unders and do 3 burpees at the beginning of each minute!! 

Continue this pattern until you are done with all jump rope/jumping jack reps, and then note how much time has elapsed on the tabata timer. This is your score.

Score= total amount of time to complete all jump rope/jumping jack reps (shown on tabata timer) AND which version of the WOD your chose (regular vs challenge)!

Cool-Down/Mobility:
I. Run/walk a mile if you can
II. Stretching/flexibility video:

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!

118 responses to “26-27MAY20: HOME WOD #32

  1. We did this workout together and we had a lot of fun!! We did the challenge version and Caroline got 10:36 and I (Natalie) got 8:30. Super fun workout!!!! 😅😅😅

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