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

WOD

CrossFit Glendora – WOD

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QOD

“Everyone dreams, but not equally. Those who dream at night, wake in the day to find that it was all vanity. But those who dream during the day are the dangerous ones, for they may act on their dreams with open eyes, to make it possible.” – T.E. Lawrence

Everyone dreams.

Yet there is a very fine line between dreaming and executing, despite it being blurry at times.

It’s action.

Taking action, tangible motion, is the only thing that matters. In our minds, we can create the perfect of worlds. But behind closed eyes, it means nothing. We must do something with it. Here’s where the easy part, turns to the hard part.

It won’t be easy. Our subconscious mind may try to tell us a story we think we’ll “want” to hear. Circumstances that get us off the hook.

We’re too old. We’re too young. We’re too busy, too tired. Not enough money. The list goes on, but we recognize what those are. Despite them feeling real – they aren’t. They are excuses.

Our move is to retrain our mind. Re-train our belief. That we can make this a reality. We just need to act.

Not next week, not even tomorrow.

Today.

Warm-up

2 Rounds:

200m Light-Paced Row

5 Slow Scap Retractions

5 Kip Swings

1-3 Strict Pull-Ups

15 Double-Unders

Into:

200 Light-Paced Run

5 Pushups

5 Spiderman and Reach, each leg

10 AbMat or GHD Sit-Ups

15 Double-Unders

Barbell Warmup (2 Rounds):

5 Good Mornings

5 Hang Power Cleans

Gymnastics

Double Unders + Gymnastics (AMRAP)

For 5 Minutes, complete as many reps as possible of the following sequence:

RX:

40 Single-Unders + 1 Strict Pull-Up

40 Single-Unders + 2 Strict Pull-Ups, etc.

RX+:

25 Double Unders + 1 Ring Muscle-Up

25 Double Unders + 2 Ring Muscle Ups, etc.

Score total reps (if banded strict pull-ups, mark in notes)

Metcon

INSIDE-OUT (Time)

For Time:

RX:

800 Meter Run

21 Power Cleans (125/85)

400 Meter Suitcase Carry (44/26)

21 Burpee Box Jump Overs (24″/20″)

RX+:

For Time:

800 Meter Run

21 Power Cleans (155/105)

400 Meter Suitcase Carry (53/35)

21 Burpee Box Jump Overs (24″/20″)

Mobility

T Spine Smash, Ankle Wall Stretch

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