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WOD

CrossFit Glendora – WOD

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QOD

“Look at a stone cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred-and-first blow it will split in two, and I know it was not the last blow that did it, but all that had gone before.” -Jacob A. Riis

Warm-up

2 min Row

:20 Couch Stretch

:20 Pigeon Pose

:20 Ankle Stretches

10 PVC Pass Throughs

10 PVC Hang Power Snatches

5 PVC Hang Squat Snatches

Then:

5 Kneeling KB Press (each side)

10 Russian KB Swings

With an empty barbell (2 Rounds):

5 Stiff-Legged Deadlifts

5 Hang Power Snatches

5 Overhead Squats

Coaches, lead a WOD-specific warm-up after weightlifting

Weightlifting

Hang Snatch (1 x 2)

Spend 10 minutes working to a moderate-heavy set of 2 (unbroken). These are Squat Snatches.

Metcon

Metcon (Time)

For Time:

15 Power Cleans, then:

3 Rounds:

800m Run

50′ DB Overhead Walking Lunge

Then, 15 Power Cleans

RX: 115/80, 40/25

RX+: 155/105, 50/35

Mobility

GLUTE SMASH, HAMSTRING STRETCHES, QUAD SMASH

BONUS BURN

Metcon (Time)

SKI ERG:

100 calorie cool-down at moderate pace; rest 10 sec after each 10 calories
Record total time, including rest

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