3AUG20: SUMMER HOME WOD #22

COACH SHAKSTAD DEMO VIDEO – HOME WOD #22:



Warm-Up:

Movement Focus + Video
OBI-WAN KE-HIGH-KNEES IN PLACE:


JEDI MIND ‘KICKS’ (FLUTTER KICKS):

PADME PLANK HOLD:

SKYWALLKER SITS (WALL SITS):


Movement Task:
After reviewing the videos, perform the following movements focusing on proper technique:
-15 seconds Obi-Wan Ke-High-Knees in place
-15 seconds Jedi Mind ‘Kicks’ (Flutter Kicks)
-15 seconds Padme Plank Hold
-15 seconds Skywallker sits (Wall Sits)

Met.Con:
For this workout, you will need to set Tabata Timer for 20 rounds; Time on 0:20 seconds, Time off: 0:10 seconds. On 3-2-1, Go! Complete:

A) 20 seconds Obi-Wan KeHigh-Knees in place + (10 seconds rest)
B) 20 seconds Jedi Mind ‘Kicks’ (Flutter Kicks) + (10 seconds rest)
C) 20 seconds Padme Plank Hold + (10 seconds rest)
D) 20 seconds Skywallker sits (Wall Sits) + ( 10 seconds rest)

Continue pattern until you have finished all 20 rounds/tabata intervals!
(ABCD-ABCD-ABCD-ABCD-ABCD)

Score= total amount of rounds completed out of 20…that you were able to complete ALL :20 seconds of work for (# of rounds completed out of 20 that you did NOT have to stop during the 20 seconds of work)

Cool-Down/Mobility:

STAR WARS DAY BONUS: STAR WARS YOGA (OPTIONAL):

2 responses to “3AUG20: SUMMER HOME WOD #22

  1. I might a while because I went on a vacation for while and now I am way behind on my home wods as of today I am on number 20

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