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):
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
20 Rounds/20 Rounds
Also Congrats Mr. Corrinet our new Vice Principal
YAY