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

1/19/18 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

Metcon (Time)

Endurance

1 mile run
100 push ups
1600m Row

for time

Metcon (Time)

500m run
9-7-5
Front Squat (225/150) from the racks
cal bike
500m run

12 min cap

use the racks for your heavy front squat. modify weight to your current fitness level

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text