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!
WISEBURN CROSSFIT 
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