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

WOD

CrossFit Glendora – WOD

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QOD

“People come in asking, ‘Where are the machines?’ I tell them, ‘WE ARE THE MACHINES.’ ” -Crossfit Coach

Warm-up

2:00 Bike or Row

10 Slow Air Squats

:30 Front Rack Stretch

:30 Couch Stretch

:20 Wrist Stretches

2 Rounds:

10 Cossack Squats

10 Walking Lunges

5 Hand Release Push-Ups

Barbell Warm-Up:

5 Elbow Rotations

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

Coaches lead a WOD-specific primer after Weightlifting

Weightlifting

Power Clean+Front Squat (5 x (2+3))

Use same weight for all 5 sets of:

2 Power Cleans + 3 Front Squats (go directly from 2nd Power Clean into Front Squats)

Metcon

Metcon (Time)

4 Rounds for time (20 min cap):

RX:

400m Run

20 Wall Balls (20/14) (women to 9′ target)

25 Sit-Ups

RX+:

400m Run

25 Wall Balls (20/14) (10′ target for all)

20 GHD Sit-Ups

Mobility

Quad Smash, Couch Stretch, Plantar Smash

EXTRA MILE

Metcon (Time)

4 Legless Rope Climbs

25′ HS Walk

3 Legless Rope Climbs

50′ HS Walk

2 Legless Rope Climbs

75′ HS Walk

1 Legless Rope Climb

100′ HS Walk
HS Walks may be substituted by Strict HSPU’s (5 for each 25′)

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