HOOAH!! Podcast – Home WOD #32:
-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):
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.
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!!
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)!
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!