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WOD

CrossFit Glendora – WOD

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QOD

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We have a choice – to believe that life is happening to us, or that we have control over something that no one can take from us: our response to any situation we face.

We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story, that we are participants in writing our script, that regardless of what happens to us, we have a say in what happens next.

Warm-up

2:00 Bike or Row

2 Rounds:

5 Strict DB Presses, each arm (pause at top)

7 Good Mornings + 7 Elbow Rotations + 5 Push Presses

Then, 2 Sets:

:30s Wrist Stretches

:30s Front Rack Stretches (each side)

2 Sets with an empty barbell or a very light load:

3 Strict Presses

3 Pausing Push Presses (pause in dip position)

3 Push Jerks

Moderate intensity:

10 Air Squats

3 DB Deadlifts, each side (light)

3 DB Hang Power Snatches, each side (light)

5 Calorie Row

Weightlifting

Split Jerk (5×1)

Set 1: 82%

Set 2: 84%

Sets 3-5: 86%

Record weight for sets 3-5. Rest approx. 90 seconds between sets.

LONG GONE (AMRAP – Reps)

5 Rounds:

RX:

1:00 Wallballs (20/14) (Women to a 9′ Target)

1:00 Alternating Dumbbell Snatches (40/25)

1:00 Calorie Row

1:00 Rest

RX+:

1:00 Wallballs (20/14) (10′ target for all)

1:00 Alternating Dumbbell Snatches (50/35)

1:00 Calorie Row

1:00 Rest

Score is total reps across all rounds

BONUS BURN

Metcon (Time)

SLED PUSH

Men: (2) 45-lb plates each side

Women: (2) 35-lb plates each side

Entrance to entrance is 1 rep.

1 rep

Rest :30

2 reps

Rest 1:00

3 reps

Rest 1:30

4 reps

Record total time

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