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

1/18/18 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

EMOM

15 mins complete EMOM:

1 Min- 8 Box Jumps (24/20)
2 Min- 4 Bar Muscle Ups or 4 PU/8
Ring Rows/8Pushups
3 Min- 12 Russian KB Swings (62/44)

Complete the movement and rest the rest of the min.

Metcon (AMRAP- Reps)

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14
30 cleans, 135/95 lb.
20 muscle-ups

*20 min cap

 

 

 

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