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

WOD

CrossFit Glendora – WOD

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QOD

“Being positive won’t guarantee you’ll succeed, but being negative will guarantee you won’t.” -Crossfit Quote

Warm-up

2:00 Bike or Row

10 Slow Air Squats

:30 Front Rack Stretch

:30 Couch Stretch

:20 Wrist Stretches

2 Rounds:

10 Stationary Lunges

20 Double Unders

Barbell Warm-Up:

5 Elbow Rotations

5 Hang Power Cleans

5 Front Squats

5 Push Press

Coaches lead a WOD-specific primer after Weightlifting

Weightlifting

Clean+Hang Clean (1-1-1-1-1)

One “rep” is the entire complex, hanging on to the barbell throughout; increase weight each set. Record heaviest set.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

RX:

7 Thrusters (75/55)

30 Double Unders

RX+:

7 Clusters (95/65)

30 Double Unders

Mobility

Quad Smash, Ankle Wall Stretch, Plantar Smash

BONUS BURN

Metcon (Calories)

20 min EMOM:

Alternate between:

30 seconds moderate/fast pace Bike

Rest 30 seconds

30 seconds moderate/fast pace Ski Erg

Rest 30 seconds

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