20JUL20: SUMMER HOME WOD #16

TODAY WE RE-TEST HOME WOD #16, THE WORKOUT FOR MONDAY, 20APR20 DURING DISTANCE LEARNING!!
If you completed Home WOD #16, 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’S DEMO VIDEO – HOME WOD #16!

Warm-Up:
-Spell your name  (First AND Last name) GAME!  For each letter of your name, complete the exercise that corresponds! CLICK HERE for the game.

Movement Focus + Video:
Stationary Inch-Worms:


Supine Bicycle Kicks:

Broad Jumps:

Movement Task:
-Using the points of performance for each movement, perform 2 sets of:
-6 stationary inch-worms
15 supine bicycle kicks (1 rep= Right Elbow to Left Knee + Left Elbow to Right Knee)
-6 broad jumps*

**for the Met Con, use the distance of your farthest broad jump, by marking your starting spot and your ending spot (chalk, tape or shoe laces are perfect to mark these lines)**

Met.Con:
E.M.O.M. 21 minutes:
Set Tabata Timer for ROUNDS = 21; TIME ON = 1:00 seconds, TIME OFF = 0:00

Round 1: 6 Stationary Inch-Worms
Round 2: 15 Supine Bicycle Kicks (1 rep= Right Elbow to Left Knee + Left Elbow to Right Knee)
Round 3: 6 Broad Jumps
——–
Round 4: 6 Stationary Inch-Worms
Round 5: 15 Supine Bicycle Kicks
Round 6: 6 Broad Jumps…
——-
Round 7: 6 Stationary Inch-Worms…
Continue pattern each round until the 21 rounds are completed -or- until you fail to finish the number of reps required for that round number.

Score: Rounds completed out of 21 

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)!! IF YOU COMPLETED THIS WORKOUT ON 19-20APR20 as HOME WOD #16, AND YOUR SCORE TODAY IS BETTER THAN IT WAS ON 19-20APR20, WRITE ‘PR’ NEXT TO TODAY’S SCORE 🙂
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!

 

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