2-3JUL20: SUMMER HOME WOD #9

TODAY WE RE-TEST HOME WOD #9, THE WORKOUT FOR 2-3APR20 DURING DISTANCE LEARNING!!
If you completed Home WOD #9, 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 VIDEO:

WARM-UP:
2 rounds of the following:
-30 sec. Jump rope (if you don’t have one, complete jumping jacks)
-30 sec. Air Squats
-30 sec. Arm circles, forward
-30 sec. Arm circles, backwards
-30 sec. Plank hold. (high or low)

MOVEMENT FOCUS & VIDEOS:
1. Burpees (Muscles targeted: full body)


2. Shoulder taps– (Muscles targeted: Triceps, shoulders and core)

3. Jumping Jacks (Full body)

MOVEMENT TASK:
In a safe place, perform 1 round of the following:
-6 burpees
-12 shoulder taps (1L + 1R = 1 Rep)
-18 jumping jacks

———-MET.CON———
-2 minute Burpees (As many reps as possible)
-2 minute Rest-
-8 Tabata Intervals of Shoulder Taps (1 Interval = 20 seconds on + 10 seconds rest)
-2 minute Rest-
-2 minute Jumping Jacks (As many reps as possible)

Score: Record your TOTAL reps of burpees and jumping jacks (Add the two scores to get one, final total score!)

In need of a more challenging workout? Complete the above workout again for a 2nd round, attempting to match or beat your score from Round 1!

Finish strong Friday! 

COOL-DOWN/MOBILITY WORK:
Find a mirror, flex and have a positive conversation with yourself. Then, take some time to work on your 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)!! IF YOU COMPLETED THIS WORKOUT ON 2-3APR20 as HOME WOD #9, AND YOUR SCORE TODAY IS BETTER THAN IT WAS ON 2-3APR20, WRITE ‘PR’ NEXT TO TODAY’S SCORE 🙂
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!

 

4 responses to “2-3JUL20: SUMMER HOME WOD #9

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