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

WOD

CrossFit Glendora – WOD

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QOD

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” -Steven Hawking

One of the greatest dangers in life is a closed mind.

Yet very few of us close our minds on purpose.

We often don’t realize it’s happening until it’s too late.

This is how our mind operates by default.

We must fight to value our willingness to learn; our willingness to listen to the next path, another way.

We must embrace our willingness to stare nakedly at our weaknesses and address them, always a student.

As Socrates said, “All I know, is that I know nothing.”

Warm-up

:30 Couch Stretch each side

:30 Pigeon Pose each side

:30 Lateral Opener each side

2 Rounds:

10 Slow Air Squats

10 Push Ups

10 Sit Ups

Barbell Warm-Up (2 Rounds):

5 Stiff-Legged Deadlifts

5 Strict Press

5 Deadlifts

5 Back Squats

Metcon

HEAVY MEDDLE Part 1 (AMRAP – Reps)

Team WOD (teams of 3):

AMRAP 7:

Back Squat (from rack):

50 Repetitions @ 135/95

50 Repetitions @ 165/110

50 Repetitions @ 185/125

Time remaining, max reps @ 205/140

Rest 3 minutes
One person working at a time; scale as needed.

For teams of 2, do 38 reps of each weight; for individual, do 20 reps of each weight, resting as needed.

HEAVY MEDDLE Part 2 (AMRAP – Reps)

AMRAP 7:

Bench Press:

50 Reps @ 115/80

50 Reps @ 135/95

Time remaining, max reps @ 155/105

Rest 3 minutes
One person working at a time; scale as needed.

For teams of 2, do 38 reps of each weight; for individual, do 20 reps of each weight, resting as needed.

HEAVY MEDDLE Part 3 (AMRAP – Reps)

AMRAP 7:

Deadlift:

50 Reps @ 155/105

50 Reps @ 185/125

Time remaining, max reps @ 225/155
One person working at a time; scale as needed.

For teams of 2, do 38 reps of each weight; for individual, do 20 reps of each weight, resting as needed.

Mobility

Pectoral Smash, Posterior Chain Floss, Quad Smash

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