23-24JUL20: SUMMER HOME WOD #18

TODAY WE RE-TEST HOME WOD #18, THE WORKOUT FOR 23-24APR20 DURING DISTANCE LEARNING!!
If you completed Home WOD #18, 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 Video:

Preparation:
-Measure out a 10 METER lane for shuttle runs: Place an object at Point A (starting point), take 10 GIANT STEPS and place another object at Point B (ending point). 

Warm-Up:
Using your 10 meter lane, perform 3 sets of:
-10 meters high knees
-10 meters butt kickers
-10 meters side steps
-10 meters walking lunges
-10 meters SPRINT!

Movement Focus + Videos:
10 METER SHUTTLE RUNS:


SHOULDER TAPS:

Movement Task:
-Perform 15 shuttle runs using this 10 meter lane. (1 shuttle run= running from point A to point B; 2 shuttle runs= running from point A to point B to point A)
-Perform 15 shoulder taps (1 rep=Right +Left)

Met.Con:
Using a stopwatch/count-up timer, complete 10 Rounds for time:
-15 shuttle runs (10 meters)
-10 shoulder taps (1 rep= R + L)

Score= Total time it took you to complete 10 rounds

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 23-24APR20 as HOME WOD #18, AND YOUR SCORE TODAY IS BETTER THAN IT WAS ON 23-24APR20, 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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