4130 MENNES AVE HNGR 1
RIVERSIDE, CA 92509
(951)742-7025

1/16/18 WOD

January 15, 2018

Warm Up

6 laps around the cones
High Knees
Butt kicks
Side shuffle to Left
Side shuffle to right
Broad Jump our land in squat
Frankenstein Walks
Glute stretch (ankle on top of knee and squat)
Walking knee to chest hamstring strech
Walking lunges with arm raise vertical then lateral
Back ward walking lunges
10 PVC pass through forward
10 PVC pass through backward
10 PVC around the world left and right

Weightlifting Complex

** Complete Burgener Warm-up 2 sets 5 reps each movement

2 Snatches + 2 OHS (15 min. to Est. a heavy complex)

With your ending weight complete: 1 set of ME Power Snatches

Metcon (Time)

10-20-30-20-10

HSPU(Handstand Push Ups)
Front Rack Lunge Step (115/75)

*100m run between rounds

For Time: *15 min cap

Modifcation for HSPU
5 wall walks will = each round of HSPU
or
Boxed HSPU
Steaded DB shoulder press (Heavy)
Pushups
HR Pushups

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