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

WOD

CrossFit Glendora – WOD

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QOD

“The purpose of pain is to move us in action, not to make us suffer.” -Tony Robbins

Pain gets a bad rap.

If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, its purpose is to move us forward.

It is leverage.

It’s an advnatage, and a powerful one at that. Few things in this world can get a human being to move faster than pain.

And it’s the daily reaction to pain that compounds to dramatically different results over time.

Pain is mandatory, suffering is optional.

Warm-up

15 Cal Bike or Row

1 Round of Strict “Cindy”

2 Rounds:

10 Light Russian KB Swings

10 Light Goblet Squats

Then:

:30 Pigeon Pose each side

:30 Couch Stretch each side

Then, Barbell Warm-up:

5 Good Mornings

5 Strict Presses

5 Front Squats

5 Back Squats

Coaches, lead a WOD-specific primer after Back Squats.

Weightlifting

Back Squat (8-6-4)

8 @ 64% OF 1 RM

6 @ 74%

4 @ 79%

Metcon

“FULL COUNT” (Time)

For Time:

21-18-15-12-9 Assault Bike calories

After each set:

RX:

15 DB Power Snatches (40/25)

15 Wall Balls (20/14) (women to 9′ target)

RX+:

15 DB Power Snatches (50/35)

15 Wall Balls (20/14) (10′ target for all)
Calorie Row may be substituted for Bike if necessary

Mobility

Couch Stretch, Quad Smash, Banded Overhead

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