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WOD

CrossFit Glendora – WOD

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QOD

“Go back?” he thought. “No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!” So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”

― J.R.R. Tolkien, “The Hobbit”

Warm-up

2:00 Bike or Row

: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

Tempo Front Squat (2-2-2-2-2)

Work to a heavy 2-rep. 4 sec descent, 2 sec pause at bottom, explode up, 1 sec pause at top.

Record heaviest set.

Metcon

Metcon (Time)

For Time (25 min cap):

500m Row

30 Wall Balls (20/14)

1000m Row

60 Wall Balls

500m Row

30 Wall Balls

Mobility

Quad Smash, Couch Stretch

EXTRA MILE

Metcon (Weight)

10 min EMOM:

Odd Minutes:

2 Legless Rope Climbs

Even Minutes:

5 Touch-and-Go Power Snatches
Record Weight of Power Snatches

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