HOOAH!! Podcast – HOME WOD #38:
Warm-Up
Movement Focus + Videos:
PUSH-UPS:
BURPEES:
AIR SQUATS:
MOUNTAIN CLIMBERS:
SIT-UPS:
Movement Task:
After watching the videos, complete 2 sets of the following, focusing on good technique:
-5 Push ups (strict or roll-up)
-5 Burpees
-5 Air Squats
-5 Mountain climbers (1L+1R=1 REP)
-5 Sit-ups
Met.Con:
Programmed By Rocco H.
(8th Gr, Coach Thomas’ PE Sections)
“Burn”
Using a count-up/stopwatch timer, complete 5 Rounds For Time:
-5 Hand-Release Push ups (strict or roll-up)
-5 Burpees
-10 Air Squats
-10 Mountain climbers (1L+1R=1 REP)
-15 Sit-ups
SCORE: Time to complete all 5 rounds of work
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!
WISEBURN CROSSFIT 
10 minutes and 56 seconds.
Giselle Villarreal
10 minutes and 37 seconds
6 min and 54 sec
Nice, Rio! HOOAH!
12 minutes and 45 seconds
3:19!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Jareth🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳
Nice, Jareth!!!
Y no alveraz
3:08
Thanks a lot Rocco ):
Ha! He knows how to make a solid workout! Great job, Gram!
6;29
Well done, Sabrina!!
5:26
3:02
Nice, Jake!
5:31 Lauren A.
10:55 seconds
Wow, that’s so great, Nick!
8:42
-This one was fun!
Agreed, thanks to Rocco for the workout! Keep it up, Eden 🙂
20 minutes… I got so exhausted halfway through
Kiano L – 16 Minutes and 51 Seconds
8:33
7:32
6:41
8:40 thanks Rocco I am now dead and ready for tomorrow’s work out!
Well done, Matthew!
Nicholas Ramirez- 7:08
Iliana Montenegro- I completed this Home WOD in 5:56!!!!
Awesome, Iliana!
Jason H 8:49