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WOD

CrossFit Glendora – WOD

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QOD

“Some give up… when they have almost reached the goal; while others, on the contrary, obtain a victory by exerting, at the last moment, more vigorous efforts than ever before.” -Herodotus

Warm-up

2 min Bike or Row

2 Rounds:

10 PVC Pass Throughs

5 PVC Hang Power Snatch

5 PVC OHS

Then:

:30 Pigeon Pose

:30 KB Ankle Stretches

50’ KB Waiter Walk

With a Barbell:

5 Stiff-Legged Deadlifts

5 Hang Power Snatches

5 Overhead Squats

Coaches, lead WOD-specific primer after weightlifting.

Weightlifting

3 Position Squat Snatch (4 x 1)

(High-Hang, Knee, Floor)
Work toward a heavy one-rep (one rep is the entire complex). Does not have to be unbroken.

Metcon

Metcon (Time)

3 Rounds For Time (15 min cap):

600m Row

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

RX: 115/80 RX+: 135/95

Mobility

T-Spine Smash, Posterior Chain Floss

EXTRA MILE

Front Squat (1 x 3)

Work your way to a heavy triple.

Metcon (AMRAP – Reps)

10 min EMOM:

Odd minutes:

10 cal ski

Even minutes:

15 GHD Sit-ups

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