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WOD

CrossFit Glendora – WOD

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QOD

“Our greatest weakness lies in giving up. The most certain way to succeed is to try one…more….time.” -Thomas Jefferson

There will be times when we ache with the desire to quit, where nothing else sits in our gut aside from the certainty that we are going to fail. And in that fear of failure, we stop. We give up.

However to give up in the fear of failure is a fundamental misunderstanding.

The nature of failure – its purpose – is not to tell us who we are.

The nature of failure is to teach us, to tell us of a course that didn’t work; in essence, to educate.

When we can turn failures into advice, everything changes.

There’s nothing else to do now, but try once more.

Warm-up

5 Rounds of “Rolling” on the Rower

1 Round of “Cindy”

:30 Pigeon Pose

:30 Front Rack Stretch

:20 Couch Stretch

:20 Wrist Stretches

Barbell Warm Up (2 rounds):

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

Coaches, lead a WOD-specific primer after Back Squats

Weightlifting

Back Squat (1 x 20)

Spend 12 minutes finding a 20-rep max effort Back Squat.

Metcon

CLEAN SHEET Part I (AMRAP – Rounds and Reps)

AMRAP 3:

9/6 Cal Bike

9 Power Cleans

RX: 75/55 RX+: 95/65
Rest 3 minutes

Row or Ski may be substituted if necessary

CLEAN SHEET Part II (AMRAP – Rounds and Reps)

AMRAP 3:

9/6 Cal Bike

7 Hang Squat Cleans

RX: 95/65 RX+: 115/80
Rest 3 minutes

CLEAN SHEET Part III (AMRAP – Rounds and Reps)

AMRAP 3:

9/6 Cal Bike

5 Squat Cleans

RX: 115/80 RX+: 135/95

Mobility

Quad Smash, Couch Stretch, T-Spine Smash

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