Today’s Workout

April 17, 2020
WODs

17042020

Daily Video
https://www.youtube.com/watch?v=r9Ol3NAyNFc

Warm-up
Evexia Warm-Up Friday
2 Minute
Run/row/ride/skipping
(To increase heart rate)

5 Active Samson
5 Active Spidermans
5 Push-Up to Down dog (slow & controlled) into 20 calf cycles
10 Glute Bridges
10 Single leg Glute Bridges

MOBILITY
1 minute – Lat Stretch
1 minute – Pigeon Pose
1 minute – Calf Smash (KB or ball)

Metcon
Metcon (AMRAP – Rounds and Reps)
"Count Chalkula"

AMRAP 20:
30 Kettlebell Swings (24/16)
25 Box Jumps (24"/20")
20 Toes to Bar
15 Push Presses (60/45)

Home Workout (Equipment)
Metcon (AMRAP – Rounds and Reps)
"Sandpaper"

AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (2) Reps to Dumbbell Movements Per Round

Home Workout (No Equipment)
Metcon (AMRAP – Rounds and Reps)
"Sandpaper" (No Equipment)

AMRAP 12:
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops
…
Continue to Add (2) Reps to Dumbbell Movements Per Round