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WOD

CrossFit Glendora – WOD

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QOD

“You’ll miss the best things if you keep your eyes shut.” -Dr. Suess

Warm-up

500m Row

2 Rounds:

5 Kip Swings

5 Push Ups

10 Air Squats

Then:

:30 Pigeon Pose each side

:30 Couch Stretch each side

:20 Handstand Hold

Barbell Warm Up (2 Rounds):

5 Good Mornings

5 Strict Press

5 Front Squats

3 Split Jerks

After Split Jerks, coaches lead a WOD-specific primer.

Weightlifting

Split Jerk (5 x 2)

5 x 2 @ 78-80% of 1 RM

Metcon

FROZEN OVER (Time)

RX:

10-9-8…1

Thruster (75/55)

Pull-Up

RX+:

18 Thrusters (95/65), 4 Rope Climbs

15 Thrusters, 3 Rope Climbs

12 Thrusters, 2 Rope Climbs

9 Thrusters, 1 Rope Climb

Mobility

Quad Smash, Lat Smash, Lateral Opener

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