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!

I choose regular and i got a time of 10 minutes
(israel gallardo)

Giselle Villarreal
I also chose regular and I got 8 rounds

Regular
It took me 5:14

we both chose regular and it took Katana 6:33 and Sai 6:45

Nice work, Task Force Santiago!

I choose regular and my time was 13 minutes

regular 12:54

regular 12:54

Well done, Todd!

regular 6:45

regular 6:34

Keep it up Edward, great job!

I chose regular and it took me 7 minutes and 49 seconds.

Regular 5:10

Nice work, Aidan!! HOOAH!

regular – 6:37

That was pretty quick, great job Arianna!

I did regular and I got 4:38

I did the challenge and got 13:02

Way to take the challenge, Butler!

I chose regular and I got 4:30 with 4 rounds

I did the regular in 7 minutes and 36 seconds!

Nice job Gavin!

Thanks 😀

I choose the regular and got 6:72

I choose the challenge and got 10:43

Lauren A. Regular and it took me 5:17

Challenge: 8:02!!!

Eric.S 4:26!!!!

That was fast, great job Eric!

5:47 regular

I did Challenge in 9:14, I think my calfs will be very sore tomorrow

I did regular and got 5:13!

Well done, Danielle!

regular 6:54
leilana

I did the Challenge in 8:27!!! -Summer Tsai

Nice work, Summer!

I did the challenge in 8:50! Wow! It was super tiring!!!

Nice!

I did it 7:45

Nice work, Gianna!

5:26 Regular

7:32 Regular ( Antonio Gutierrez )

Nice, Toni!

4:32 and did it regularly.

Great work, Sebastien! That was fast!

Jason H Regular 5:26

Kiano L – I chose to do the Regular Workout and took me 11 minutes.

9;24

Well done, Scar!

5:28 regular- scottie

Nice job Scottie!

Austin Shaw- Challenge: 8:37

Way to challenge yourself, Austin!

regular 5:35

Well done, Brianna!

regular 5:49

Great job, Vanessa!

3:25, regular

regular 4:57

Nice work Sophia!

I did the regular workout and got 7:56.

way to go Bailey!

regular 7:17

regular was 4:22.

regular 7:15

Nice job Obermiller sisters!

regular 7:15

Nice job Obermiller sisters!

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!!!! 😅😅😅

HOOAH!! Well done, team Caroline/Natalie!

Regular 4:53

That’s quick, great job Yanai!

Regular. Jumping Jacks, no jump rope. Time: 5:24, 6/15 Rounds.

Good job Dexter!

Regular 5:46

Well done, Joseph!

Regular, jump ropes, 3 min 14 sec. I hurt
Rafael Castellanos

I did the challenge one and got 9 minutes and 44 seconds.

Regular 6 mins 42 seconds – S. Ortiz

I did regular and got 2:48

Great job, Maddie!!

Challenge 11:25 THOSE LUNGES PAID OFF!!

HARD WORK ALWAYS PAYS OFF!!! Keep it up, Matthew!

Nicholas Ramirez- I completed the regular one in 4:53

Great job, Nic! Keep up the fire!

regular- 7:18

I did the WOD again and got 7:37 for the challenge!!! -Summer Tsai

Well done, Summer! 808 Represent!

I did the regular one for 5:44

Well done, Talon!

Nice job Talon!

Iliana Montenegro- I completed the challenge in 7:30!!!

Way to push yourself with the challenge! HOOAH!

regular- 4:58

2:34 for the regular.

Regular – 7:06

I did regular and got 6:45

Nice work, Daniela!

regular 4:24

regular at 10:43

7:03

regular 5:15

regular 5:10

Challenge 4:24

4:25

8 min 0 sec (Challenge Edition)

– Jacob

mayumi menil
i chose challenge
8 mins

Regular 5:48

Regular 6:21

Regular 5:49
-Antonia A

regular and I got 9:56

I got 9 rounds

9:37
Emma H.

Regular I got 4:57

Challenge 7;00 mins believe or just not I did about 70 jumping jacks per minute

I choose regular and i got a time of 10 minutes

(israel gallardo)

Giselle Villarreal

I also chose regular and I got 8 rounds

Regular

It took me 5:14

we both chose regular and it took Katana 6:33 and Sai 6:45

Nice work, Task Force Santiago!

I choose regular and my time was 13 minutes

regular 12:54

regular 12:54

Well done, Todd!

regular 6:45

regular 6:34

Keep it up Edward, great job!

I chose regular and it took me 7 minutes and 49 seconds.

Regular 5:10

Nice work, Aidan!! HOOAH!

regular – 6:37

That was pretty quick, great job Arianna!

I did regular and I got 4:38

I did the challenge and got 13:02

Way to take the challenge, Butler!

I chose regular and I got 4:30 with 4 rounds

I did the regular in 7 minutes and 36 seconds!

Nice job Gavin!

Thanks 😀

I choose the regular and got 6:72

I choose the challenge and got 10:43

Lauren A. Regular and it took me 5:17

Challenge: 8:02!!!

Eric.S 4:26!!!!

That was fast, great job Eric!

5:47 regular

I did Challenge in 9:14, I think my calfs will be very sore tomorrow

I did regular and got 5:13!

Well done, Danielle!

regular 6:54

leilana

I did the Challenge in 8:27!!! -Summer Tsai

Nice work, Summer!

I did the challenge in 8:50! Wow! It was super tiring!!!

Nice!

I did it 7:45

Nice work, Gianna!

5:26 Regular

7:32 Regular ( Antonio Gutierrez )

Nice, Toni!

4:32 and did it regularly.

Great work, Sebastien! That was fast!

Jason H Regular 5:26

Kiano L – I chose to do the Regular Workout and took me 11 minutes.

9;24

Well done, Scar!

5:28 regular- scottie

Nice job Scottie!

Austin Shaw- Challenge: 8:37

Way to challenge yourself, Austin!

regular 5:35

Well done, Brianna!

regular 5:49

Great job, Vanessa!

3:25, regular

regular 4:57

Nice work Sophia!

I did the regular workout and got 7:56.

way to go Bailey!

regular 7:17

regular was 4:22.

regular 7:15

Nice job Obermiller sisters!

regular 7:15

Nice job Obermiller sisters!

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!!!! 😅😅😅

HOOAH!! Well done, team Caroline/Natalie!

Regular 4:53

That’s quick, great job Yanai!

Regular. Jumping Jacks, no jump rope. Time: 5:24, 6/15 Rounds.

Good job Dexter!

Regular 5:46

Well done, Joseph!

Regular, jump ropes, 3 min 14 sec. I hurt

Rafael Castellanos

I did the challenge one and got 9 minutes and 44 seconds.

Regular 6 mins 42 seconds – S. Ortiz

I did regular and got 2:48

Great job, Maddie!!

Challenge 11:25 THOSE LUNGES PAID OFF!!

HARD WORK ALWAYS PAYS OFF!!! Keep it up, Matthew!

Nicholas Ramirez- I completed the regular one in 4:53

Great job, Nic! Keep up the fire!

regular- 7:18

I did the WOD again and got 7:37 for the challenge!!! -Summer Tsai

Well done, Summer! 808 Represent!

I did the regular one for 5:44

Well done, Talon!

Nice job Talon!

Iliana Montenegro- I completed the challenge in 7:30!!!

Way to push yourself with the challenge! HOOAH!

regular- 4:58

2:34 for the regular.

Regular – 7:06

I did regular and got 6:45

Nice work, Daniela!

regular 4:24

regular at 10:43

7:03

regular 5:15

regular 5:10

Challenge 4:24

4:25

8 min 0 sec (Challenge Edition)

– Jacob

mayumi menil

i chose challenge

8 mins

Regular 5:48

Regular 6:21

Regular 5:49

-Antonia A

regular and I got 9:56

I got 9 rounds

9:37

Emma H.

Regular I got 4:57

Challenge 7;00 mins believe or just not I did about 70 jumping jacks per minute

This is me Cooper Vance btw sorry

8:08