28-29JUL20: SUMMER HOME WOD #20

TODAY WE RE-TEST HOME WOD #20, THE WORKOUT FOR 28-29APR20 DURING DISTANCE LEARNING!!
If you completed Home WOD #20, 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!!!

Warm-Up:
2 rounds of the following:
-6 squats (with a 3 sec. hold at the bottom)
-6 tuck jumps
-6 push ups
-12 jumping jacks

Movement Focus + Video
PUSH-UPS:


AIR SQUAT:

BURPEES:


Movement Task:
Complete10 Burpees!

Met.Con:
For this workout, you will need to set Tabata Timer for 20 rounds; Time on 1:00 seconds, Time off: 0:00. 

On 3-2-1 GO..
-Complete 3 Burpees to start the workout, and then complete:
-50 push ups* (you may use and/or combine strict -or- rolling push-ups)
+
-75 Air squats* (remember to try and get those hips below parallel while maintaining good form!)
*HOWEVER, you will have to STOP and PERFORM 3 BURPEES on every given minute / every time the Tabata timer ‘DINGS!’ while trying to complete the amount of reps shown above for time!!

Continue this pattern until you are done with all push ups and squats, and then note how much time has elapsed on the tabata timer. This is your score.

Score= total amount of time to complete all Push-ups + Squats (shown on tabata timer)

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 28-29APR20 as HOME WOD #20, AND YOUR SCORE TODAY IS BETTER THAN IT WAS ON 28-29APR20, WRITE ‘PR’ NEXT TO TODAY’S SCORE 🙂
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!

11 responses to “28-29JUL20: SUMMER HOME WOD #20

  1. Can you stop Lorelai for just one time
    Don’t you have any other thing to do besides falsifying posts!
    Jeez can you stop writing posts that are fake!
    The Real Jareth C!

  2. Also it does not help the cause to scam people!
    You’re making me look bad. Thinking I did that score!

  3. Jareth, Lorelai, and anybody involved with replying on my website: let this be the first and last warning to only reply under your own user name and posting your own results. Anything that happens outside of those guidelines will result with parent phone calls and disciplinary action in accordance with the Dana Middle School discipline policy/matrix. -Mr Corrinet

  4. I never did nothing though she just wrote fake score for me. I never did anything bad in this website.

  5. Well I mean she’s been writing fakes score for last few weeks and I haven’t even done the WOD or anything involved with her. Sorry if it’s my fault I never meant for that to happen but I haven’t even checked the website for a long time.

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