1JUN20: HOME WOD #34

DANA P.E. – ATHLETES OF THE WEEK!!!!
Congratulations to the following Dana P.E. Athletes for being selected as the Dana Athletes of The Week!!! These Dolphins have gone above and beyond with completing Home Wods, fitness challenges, email communication, and showing P.R.I.D.E. in all things P.E. during distance learning! Keep up the hard work!!

WEEK #4 Coach Alvarez Coach Cavezza Coach Corrinet Coach Shakstad Coach Thomas
6th Gr. Jose G. Arianna Q. Gianna O. Julianna A. Rania A.
7th Gr. Tiffany W. Clair S. Crystal A. Josiah C. Hannah S.
8th Gr. Alyssa G Fabian R. Jackson F. Alonzo G. Mark I.

HOOAH!! Podcast – HOME WOD #34:

Warm-Up:
Jog 10 meters and back performing the following:
-High knees
-Butt kickers
-Super Marios
-Karaoke
-Straight leg kicks
-Side step

Movement Focus + Video:
10 METER RUN:

Movement Task:
Measure a 10 meter (approximately) lane to run:
Mark the starting spot of the lane; then take 10 giant steps and mark the ending spot of the lane (this is approximately 10 meters).

Met.Con:
“Death By 10 Meter Shuttle Run”

-Using the online Tabata Timer, scroll down a bit and then set timer for ROUNDS = 15, with TIME ON = 1:00, and TIME OFF = 0:00.

-Each round, perform that number of 10 meter shuttle runs

Example:
-Round 1 = (1) 10 meter shuttle run
-Round 2 = (2) 10 meter shuttle runs
-Round 3 = (3) 10 meter shuttle runs

-Continue pattern each round until the 15  rounds are completed -or- until you fail to finish the number of reps required for that round number.

Score: # Rounds Completed out of 15

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/Comments’ section (optional, but highly encouraged)!!
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!
-SUBMIT LAST WEEK’S HOME WOD ASSIGNMENT IN CANVAS IF YOU DID NOT SUBMIT ON TIME (SUNDAY NIGHT – 11:59pm)!!!

 

75 responses to “1JUN20: HOME WOD #34

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