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

WOD

CrossFit Glendora – WOD

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QOD

“Goals Versus Reasons”

As we move into the start of our week, let’s take a moment to remind ourselves of our “why”.

In the commotion of life, the beautiful chaos that it can be, we can often become caught up in much of the “what’s”. The scores of workouts, the pounds on the bar, the specific results of X, Y, and Z.

Although these can be small motivators, or glimpses of inspiration, it’s not our driving factor.

What gets us out of bed in the morning often isn’t our goals – not our “what’s”. It’s our “why’s”… our reasons.

Our reasons are what will drive us to go the extra mile. To do the extra set. To push on the final sprint to the finish line of a workout, where no one is watching.

Take the moment today to remind ourselves of these reasons. Why do we do what we do? There is no right or wrong “why”. This is individually dependent, and can range as far at it goes – from family, to health, to just for fun.

Regardless of what it is, let’s define it, as it is the single-handedly most powerful thing we can do.

Warm-up

15/12 Calorie Row

1 Round of “Strict Cindy”

15 Russian Kettlebell Swings (53/35)

15 AbMat Sit-Ups

:30 Pigeon Pose (each side)

10 PVC Overhead Squats

:30 Couch Stretch (each side)

10 PVC Overhead Squats

Snatch Barbell Warmup (empty barbell)

2 Rounds:

5 Good Mornings

5 Back Squats

5 Snatch Grip Presses (behind the neck)

5 Stiff Legged Deadlifts (Snatch grip)

5 Overhead Squats

Weightlifting

Snatch Complex (5×1)

Complex (one rep) is Snatch Pull + Hang Power Snatch + Overhead Squat (one movement right into the next, unbroken).

Starting at 0:00, perform one rep every 2:00, building in weight each set. Record heaviest set.

Metcon

TWO TONE (Time)

30-20-10:

Kettlebell Swings (53/35)

Assault Bike Calories

Directly into…

10-20-30:

Deadlifts (135/95)

Row Calories

Mobility

Shoulder Smash, Posterior Chain Floss

BONUS BURN

Metcon (Time)

SLED PUSH

Two 45-lb plates (one each side) for women, 45-lb and 25-lb plates (each side) for men.

There & back (entrance to entrance) is one rep.

With moderately paced longer strides:

2 Rounds:

1 rep, rest 1:00

2 reps, rest 2:00

3 reps, rest 3:00

Record total time, including rest

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