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

WOD

CrossFit Glendora – WOD

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QOD

“Blame no one. Expect nothing. Do something.” – Bill Parcells

When times get tough, the easy way out is a “victim mentality.”

It’s easy to blame others, your circumstances, your upbringing, the referees, or other external factors when things don’t go your way.

It’s hard accepting responsibility, leaving things behind, looking to the future, and/or working harder.

That’s a “leadership mentality,” and that’s what we must continually strive for.

If you want to change yourself, your situation, or your future, do something today.

Warm-up

Moderate 500m row

Then 2 Rounds:

10 Russian KB swings

10 Air Squats

20 Single/Double Unders

Then:

:30 Pigeon Pose (each side)

:30 Couch Stretch (each side)

Barbell Warm Up:

5 Good Mornings

5 Strict Press

5 Back Squats

5 Stiff-Legged Deadlifts

Weightlifting

Back Squat (5-3-1)

5 @ 80%, 3 @ 85%, 1 @ 90%

Metcon

MONSTER MASH (AMRAP – Rounds and Reps)

AMRAP 10:

RX:

10 Kettlebell Swings (53/35)

20 Wall Balls (20/14) (Women to 9′ target)

60 Single Unders

RX+:

10 Kettlebell Swings (70/53)

20 Wall Balls (20/14) (10′ target for all)

30 Double Unders
REST 5 MINUTES, THEN:

Metcon

500m Row (Time)

Max Effort 500m Row

Mobility

Quad Smash, Ankle Wall Stretch, T-Spine Smash

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