Today’s Workout

May 12, 2020

WODs

12052020

Daily Video

https://www.youtube.com/watch?v=A6-QSK1voL4

Warm-up

Evexia Warm-up Tuesday

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

MOBILITY
1 minute – Pigeon Pose
1 minute – Lat Stretch
1 minute – Twisted Cross (Chest & Lower Back Stretch)

Metcon

Metcon (Time)

"Heldum"

For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees

Home Workout (Equipment)

Metcon (Time)

"Heldum" @ Home

5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups

# MODIFICATIONS
## RUN
* 500 Meter Row
* 1000 Meter Bike Erg
* 400 Meter Ski Erg
* 25/18 Calorie Assault

## RUSSIAN SINGLE DUMBBELL SWINGS
* 21 Russian Kettlebell Swings
* 20 Single Arm Russian Dumbbell Swings [Video]()
* 15 Kettlebell Swings
* 15 Box Jumps
* 15 Burpees

## STRICT PULL-UPS
* Reduce Reps
* 9 Banded Strict Pull-ups
* 9 Ring Rows
* 9 Inverted Rows [Video]()
* 18 Odd Object Bent Over Rows [Video]()
* 18 Single Arm Dumbbell Bent Over Rows (9 Each Side) [Video]()
* Barbell Bent Over Rows (9 Heavy or 18 Light-Moderate) [Video]()