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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” -Helen Keller

Optimism is much more than “positive thinking.”

It’s having the faith to believe things will work out for the best while facing the worst.

It’s holding on to hope in the face of fear; continuing on in confidence despite failure, disappointment, or uncertainty.

Envision the best today….

Warm-up

500m Light Row

2 Rounds:

10 Wall Squats

10 Push Ups

Then:

:20 Front Rack Stretches

:20 Wrist Stretches

:20 Pigeon Pose each side

:20 Handstand Hold

Barbell Warm-Up (2 Rounds):

5 Elbow Rotations each side

5 Strict Press

5 Hang Power Cleans

5 Front Squats

Paused Front Squat (3 x 3 )

@ 68-70% of 1 RM Front Squat.

Pause for a full two seconds in the hole.

Metcon

BLUE SKY (Time)

For Time:

RX:

120 Single Unders

50 Sit Ups

40 Push Ups

30 Pull Ups

20 Front Squats (95/65)

10 Shoulder to Overhead (95/65)

RX+:

60 Double Unders

40 GHD Sit Ups

30 HSPU’s

20 Ring Muscle-Ups

20 Front Squats (135/95)

10 Shoulder to Overhead (135/95)

Mobility

Barbell Quad Smash, Plantar Smash, Shoulder Smash

Leave a Reply

*

captcha

Please enter the CAPTCHA text