28-29MAY20: HOME WOD #33

Warm-Up:



Movement Focus + Videos:
PLANK:

PUSH-UPS:

CRAB TOE TOUCHES:


Movement Task:
After watching the videos, perform:
-30 Sec Plank Hold
-6 reps Push-Ups
-6 Reps Crab Toe Touches (L+R=1REP)

Met.Con:
Using a count-up/stopwatch timer, complete:
I. Buy in: Complete a max effort plank hold, for time, until failure.
+
II. Proceed directly to complete the following reps:
21 Push ups (rolling or combination of both)
-21
Crab toe touches (1R+1L=1REP)*
15 Push ups
-15 Crab toe touches (1R+1L=1REP)*
9 Push ups
-9 Crab toe touches (1R+1L=1REP)*
+
III. Cash out: As soon as you complete your last rep of crab toe touches, complete a max effort plank hold, for time, until failure. Note the time on your stopwatch – this is your score!

Score: Time to complete Buy in + 21-15-9 + Cash Out

*Replace crab kicks with sit ups if needed.

Cool-Down/Mobility:

ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your workout score down below in the ‘Leave a Reply/Commentsโ€™ section (optional, but highly encouraged)!!
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!
-COMPLETE YOUR PE TEACHER’S WEEKLY HOME WOD ASSIGNMENT IN CANVAS – DUE SUNDAY NIGHT @ MIDNIGHT!!!

104 responses to “28-29MAY20: HOME WOD #33

  1. Total time โ€”>8:20
    Plank 1โ€”> 2:01
    Push ups and crab toe touchesโ€”>4:39
    Plank 2 โ€”>1:30

  2. My total time was 6:47!
    Plank #1: 2:02 (my personal best!!!! ๐Ÿ˜„)
    Push-ups & crab toe touches: 4:11
    Plank #2: 1:34

    Iโ€™m really impressed with myself for how long I held the planks!! Iโ€™ve seen a lot of improvement in my core strength this school year, and it really shows here! (At the beginning of the school year, my best time was like 0:30) Yay!!!!!

  3. Iliana Montenegro- I completed this WOD in 12:54 seconds!!!! My first max plank hold was 3:30 and my second max plank hold was 5:00!!!

  4. Buy-in: 3 min 0 sec
    Metcon: 3 min 40 sec
    Cash-out: 3 min 20 sec

    Total: 10 min

    – Jacob Wallis

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