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.

Warm-up

2:00 Moderate Bike or Row

2 Rounds:

10 slow air squats

5 strict pull-ups

5 inch worms

Then:

:30 Ankle stretches (each side)

:30 Pigeon Pose (each side)

:30 Couch Stretch (each side)

:30 Wrist Stretch

Barbell Warm-Up (2 Rounds):

5 Elbow Rotations

5 Hang Squat Cleans

5 Front Squats

Weightlifting

Front Squat (5-4-3-2)

5 @ 78%

4 @ 82%

3 @ 86%

2 @ 90 %

Metcon

WASABI (Time)

For Time:

1,000 Meter Run

40 Pull-Ups

30 Front Squats

20 Barbell-Facing Burpees

RX: 115/80 RX+: 135/95

Mobility

Couch Stretch, Quad Smash, Lat Smash (foam roller)

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