TODAY WE RE-TEST HOME WOD #3, WHICH PUBLISHED ON 19MAR20 DURING DISTANCE LEARNING!!
If you completed Home WOD #3, and recorded your score (either on your own or by posting your score in the comments/reply section of that workouts blog post), your goal today is to earn a Personal Record (PR) aka your goal is to beat your original score! Good luck!
COACH SHAKSTAD DEMO WOD:
-Run outside for 1 minute, note the distance you are able to run in 1 minute, as you will be using this distance for your workout.
-10 seconds of each: high knees, butt kicks, knee pulls to chest
-5 inch worms
-30 second plank hold
——-Movement Focus + Videos——
Hand Release Push-Ups:
Using the points of performance in the videos above, perform 2 sets of 10 repetitions for each exercise:
-Shoulder Taps (right+left=1 rep)
Met.Con (aka high-intensity, metabolic conditioning workout):
Using a stopwatch (count-up timer), complete:
10 Rounds for time:
–1 minute run
-5 Hand-Release Push-Ups
-5 Shoulder Taps
Score: Time It Took To Finish 10 Rounds
Complete from 11:15-20:54 of this 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)!! IF YOU COMPLETED THIS WORKOUT ON 19-20MAR20 as HOME WOD #3, AND YOUR SCORE TODAY IS BETTER THAN IT WAS ON 19-20MAR20, WRITE ‘PR’ NEXT TO TODAY’S SCORE 🙂
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!