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WOD

CrossFit Glendora – WOD

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QOD

“Gratitude is one of the most powerful human emotions. Once expressed, it changes attitude, brightens outlook, and broadens our perspective.” -Germany Kent

Today, we will train our bodies in order to produce physical results.

Let’s also train our minds to produce mental – and emotional – results.

Gratitude is more than a feeling. It is a discipline, a mental muscle we can “flex” to become mentally and emotionally stronger, more stable, and able to maintain perspective.

Today, spend focused time reflecting (and even better, journaling) on things you are grateful for: little things, big things, and everything in between.

Then bring your changed perspective with you.

Warm-up

2:00 Bike or Row

2 Rounds:

10 Air Squats

5 Push Ups

Then:

:30s Couch Stretch (each side)

:30s Pigeon Pose (each side)

Then:

5 PVC Pass-Throughs

10 PVC Overhead Squats

Barbell Warm Up:

2 Rounds:

5 Good Mornings

5 Strict Press

5 Hang Power Cleans

5 Back Squats

5 Overhead Squats

Midline

Evil Wheel (4×5 )

Active shoulders, hollow position

Metcon

TWIST AND SHOUT (AMRAP – Rounds and Reps)

AMRAP 14:

RX:

1 Power Snatch (95/65)

2 Overhead Squats

3 Power Clean and Jerks

80 Single-Unders

RX+:

1 Power Snatch (115/80)

2 Overhead Squats

3 Power Clean and Jerks

40 Double-Unders

Mobility

Shoulder Smash, Ankle Wall Stretch, Olympic Wall Squat

BONUS BURN

Metcon (Time)

800m jog, 1 min rest

2 x 400m, rest 1 min between efforts, then:

400m jog, 1 min rest

2x200m, rest 1 min between efforts, then:

200m jog, 1 min rest

2x100m, rest 1 min between efforts

Score total time, including rest

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