4-5JUN20: HOME WOD #36

Warm-Up:



Movement Focus + Videos:
ABMAT SIT-UPS:

BURPEES:

AIR SQUAT:

TUCK JUMPS:


Movement Task:
Complete 5 reps of each:
-AbMat sit ups
-Burpees
-Air Squats
-Tuck Jumps

Met.Con:
“Deck of Death”
For this workout you will need:
1) A traditional deck of playing cards -or- use of this website:
http://random-cards.com/1-shuffled-deck/
2) A countdown timer set for 15 min.

AMRAP 15 min:
-Draw a card from a standard 52 card deck.  Each card you draw will determine what movement you perform and how many reps you will do.

-Suit determines the movement:
Clubs: Abmat Sit Ups
Diamonds: Burpees
Hearts: Air Squats
Spades: Tuck Jumps

-Card value determines the number of reps:
(Face card aka Kings, Queens, Jacks = 10 reps ea; Ace = 11 reps ea)
Example: 9 of clubs would have to perform 9 Abmat sit ups

Score = How many rounds (cards) you completed in 15 minutes.

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!
-PLEASE COMPLETE YOUR PE TEACHER’S FEEDBACK SURVEY IN CANVAS – DUE THURSDAY, JUNE 4th @ MIDNIGHT!!!

60 responses to “4-5JUN20: HOME WOD #36

  1. 50 cards🃏🃏🃏🃏🃏🃏🃏🃏🃏🃏🃏🃏🃏🃏🃏🃏🃏🃏🃏🃏🃏
    Jareth C

  2. I wanted to reach 69 rounds but since that’s impossible, I’ve managed to do 50 rounds/cards.

  3. Natalie completed:
    45 rounds
    Caroline almost completed:
    44 rounds + 7 out of 9 burpees

    We did:
    82 reps of Hearts (Squats)
    84 reps of Clubs (Sit-Ups)
    80 reps of Diamonds (Burpees)
    84 reps of Spades (Tuck Jumps)

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