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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“He only earns his freedom and his life who takes them every day by storm.” -Johann Wolfgang von Goethe

Warm-up

200m Jog

10 Vertical Leg Raises

10 Push-Ups

5 Bar Hang Scap Retractions

5 Strict Pull-Ups

5 Jumping Air Squats

2 Rounds:

10 Russian KB Swings

5 Box Jumps

Weightlifting

Dumbell Bench Press (5 x 5)

Five sets of five reps (each arm), same weight for all five sets
Go back & forth between Bench Press and Strict Pull-Ups

Gymnastics

Strict Pull Up (5 x 5)

Modify if needed, go weighted if possible

Metcon

Metcon (Time)

For Time:

27-21-15-9

RX:

Kettlebell Deadlifts (2×53/35)

Box Jumps (24/20)

RX+:

Kettlebell Deadlifts (2×70/53)

Burpee Box Jumps (24/20)
Dumbbells may be used if needed

Mobility

Posterior Chain Floss, Ankle Wall Stretch, Plantar Smash, Lateral Opener

EXTRA MILE

Metcon (Time)

SLED PUSH:

5 Rounds for total working time:

There & Back x 2, rest 2:00 between sets:

Men: (2) 45-lb plates each side

Women: (1) 45-lb, (1) 25-lb plate each side

Leave a Reply

*

captcha

Please enter the CAPTCHA text