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

WOD

CrossFit Glendora – WOD

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QOD

“Attempt the impossible, in order to improve your work.” -Brian Tracey

Warm-up

200m Run

20 Single or Double Unders

Then, with a PVC (2 Rounds):

5 Pass-Throughs

5 Hang Power Snatches

5 Overhead Squats

:30 Ankle Stretches

:30 Posterior Chain Floss

20 Single or Double Unders

With an empty barbell (2 Rounds):

5 Stiff-legged deadlifts

5 Hang Power Snatches

1st Training

Metcon (7 Rounds for reps)

7 Min EMOM:

30 Double Unders
Sub 60 singles

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Power Snatches or Squat Snatches. Scale as needed.

Mobility

Posterior Chain Smash, Shoulder Smash, Ankle Wall Stretch

BONUS BURN

Pause Back Squat (2-2-2-2-2)

Hold for a full 3 seconds in the hole. Work your way to 80% of 1RM on last set.

DBall Carry (4 x 50 ft)

Holding D Ball against chest/sternum.

50 ft = 1 rep

Metcon (AMRAP – Reps)

Gymnastics

3 x 10 Tuck (Kip) swings, or Tuck swing dips etween boxes.

Then:

3 x 10 sec each leg single military handstand with feet on box.

Score = total reps.

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