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

WOD

CrossFit Glendora – WOD

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QOD

“Adversity causes some men to break; others to break records.” -William Arthur Ward

What does adversity do to you?*

When things “hit the fan,” how do you respond?

Is your tendency to run, escape, or self-medicate?

Or – to decide that this is your chance to learn, grow, excel, and become better?

Each time we overcome, we are building a foundation that, over time, will be unbreakable.

Refuse to break today….

*For a great story on refusing to be broken despite unbelievable odds, watch or read “Unbroken,” the life story of Louis Zamperini.

Warm-up

2 min of Rowing

2 Rounds:

5 Kip Swings

20 Double Unders

5 Air Squats

Then:

:20 Front Rack Stretch each side

:20 Wrist Stretches

:20 Pigeon Pose

Barbell Warm Up (2 Rounds):

5 Elbow Rotations

5 Hang Power Cleans

5 Front Squats

1st Training

Metcon (Weight)

8 min AMRAP:

Odd Minutes: 2 Power Cleans @ 78-80% of 1 RM

Even Minutes: 6 Burpees to 6″ Target

Record weight for Power Cleans

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Ideally, this workout should take somewhere between 6 and 12 minutes. Please scale accordingly.

Mobility

T-Spine Smash, Shoulder Smash, Posterior Chain Floss

EXTRA MILE

Metcon (AMRAP – Reps)

4 Rounds, 2:00 each:

15 GHD Sit-Ups

Time remaining, Max DBall Hold (100/80)

No rest between rounds, 8:00 running clock.

Each second of DBall Hold is one “rep.”

Wall Walks (5 x :30 sec)

:30 sec on, :30 sec off max Wall Walks for 5 min.
Score = total reps

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