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

1/9/18 WOD

January 08, 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

MUSCLE ENDURANCE

METCON (TIME):

800m Run
80 wall ball sit ups 20/14
800m run
80 Push ups

18 minute Cap

METCON (AMRAP-ROUNDS & REPS):

1) 50-40-30-20-10
2) 2-4-6-8-10

1) Wall Balls (20/14)
2) Muscle Ups

20 Min Cap

Modification
Bar Muscle ups/ Pull ups/

(if athlete cannot do pull ups)

10-Ring Rows each round or
10- Push ups

 

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