CrossFit Glendora – WOD
“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.
2 min of Rowing
5 Kip Swings
20 Double Unders
5 Air Squats
: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
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
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.
T-Spine Smash, Shoulder Smash, Posterior Chain Floss
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