Call: Ben: 626 224-8717 or Marc: 626 733-2799

WOD

CrossFit Glendora – WOD

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QOD

Work for it.

Rise and grind.

And love the blood, sweat, and tears it brings.

We want to dream. We want to set big, sometimes even larger than life goals.

But with those goals, we need actionable plans going forward. Items we can execute on now. Even if, it’s just the smallest step forward.

Everyday, one step closer.

No matter what.

Warm-up

3:00 Slow Bike or Row, directly into:

2 Rounds:

5 Strict Pull-Ups

5 Slow Wall Squats

10 Pushups

10 GHD Sit-Ups

Then:

:30s second Samson Stretch each side

:30s Couch Stretch each side

Primer for “Overtime”:

100 Meter Run, 3 Power Cleans

100 Meter Run, 3 Push Jerks

Weightlifting

2 Position Squat Clean (5×1)

Every 2 minutes, starting on the 0:00:

2-Position Squat Clean (knee-level, floor).

One rep = squat clean from knee level, then squat clean from floor. May be unbroken, but not required.

Build in weight each set, record heaviest set.

Metcon

OVERTIME (Time)

200 Meter Run, 21 Front Squats

200 Meter Run, 21 Push Presses

200 Meter Run, 15 Front Squats

200 Meter Run, 15 Push Presses

200 Meter Run, 9 Front Squats

200 Meter Run, 9 Push Presses

RX: 75/55 RX+: 95/65

Mobility

Couch Stretch, T Spine Smash, Lateral Opener

BONUS BURN

Metcon (Calories)

Assault Bike:

2 sets:

20 sec moderate pace, 20 sec easy pace

40 sec moderate pace, 40 sec easy pace

60 sec moderate pace, 60 sec easy pace

Rest 1 min after each set

1 Set:

20 sec moderate/fast pace, 40 sec easy pace

40 sec moderate/fast pace, 40 sec easy pace

60 sec moderate/fast pace, 40 sec easy pace

Rest 1 min

1 set:

20 sec fast pace, 60 sec easy pace

40 sec fast pace, 60 sec easy pace

60 sec fast pace, 60 sec easy pace

Record total calories

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