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

WOD

CrossFit Glendora – WOD

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QOD

“Make up your mind that no matter what comes your way, no matter how difficult, no matter how unfair, you will do more than simply survive. You will thrive in spite of it.” —Joel Osteen

Warm-up

2:00 Bike or Row

10 Cossack 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

Metcon

Metcon (Time)

For Total Working Time:

2 Rounds:

100′ Goblet Walking Lunges

100 Double Unders

RX: 44/26 RX+: 53/35

-REST 4:00-

Then:

15-12-9

Thrusters

Pull-Ups

RX: 95/65 RX+: 115/80, Chest-to-Bar Pull-Ups
If you have time, complete weightlifting portion

Weightlifting

Snatch Grip Behind the Neck Push Jerk (2-2-2-2)

Take 10 minutes to work to a heavy 2-rep in 4 jumps

Mobility

Plantar Smash, Ankle Wall Stretch, Quad Smash, Glute Smash

BONUS BURN

Metcon (Calories)

SKI ERG:

8 Rounds:

:30 sec fast pace

1:00 slow pace

:30 sec rest

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