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

WOD

CrossFit Glendora – WOD

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QOD

“There are two ways of exerting one’s strength: one is pushing down, the other is pulling up.” —Booker T. Washington

Warm-up

2 min Bike or Row

5 Inch Worm Push-Ups

10 Slow Air Squats

Then:

:30 Pigeon Pose

:30 Couch Stretch

50’ KB Waiter Walk

With a Barbell:

5 Elbow Rotations

5 Stiff-Legged Deadlifts

5 Hang Power Snatches

5 Hang Power Cleans

5 Strict Press

Coaches, lead WOD-specific primer after weightlifting.

Weightlifting

Clean (3-3-3-3)

Squat Cleans; work to a heavy 3-rep in 4 jumps. Do not need to be unbroken.

Metcon

Metcon (Time)

For Time:

RX:

27-21-15-9

Alt DB Power Snatch (40/25)

Push-Up

Cal Bike, Row, or Ski

RX+ is 50/35 Alt DB Full Snatch, HSPU

Mobility

T-Spine Smash, Lateral Opener

EXTRA MILE

Bench Press (10-10-10)

Work with a spotter, otherwise use Dumbbells

Metcon (Weight)

10 min AMRAP:

Odd Minutes:

There & Back Sled Pull

Even Minutes:

15 GHD Sit-Ups

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