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WOD

CrossFit Glendora – WOD

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QOD

“Faith and hope work hand in hand, however while hope focuses on the future, faith focuses on the now.” -David Odunaiya

Weightlifting

If you have equipment availble, here was the original progrmaming:

Bench Press (4 x 5)

Metcon

If equipment available:

Metcon (Time)

For time:

5 rounds:

RX:

21/18 cal machine

15 anchored leg lifts

9 power cleans (135/95)

RX+:

GHDs

(185/115)

Metcon (Time)

HOME WOD:

Warm-up:

200m Jog

:30 Hamstring Stretch

:30 Couch Stretch

10 Stationary Lunges

10 Hand Release Push-Ups

10 Sit-Ups

5 Burpees

WOD:

5 Rounds for time:

12 Burpees

15 Bodyweight Good Mornings

18 Sit-Ups (or weighted sit-ups)
For the bodyweight version of the Good Morning, stand with your feet shoulder-width apart and your hands placed behind your head. Stand upright, brace your core and pull your shoulders back. Take a breath and hinge forwards from your hips, not your waist, allowing a slight bend in your knees but keeping your back flat. Lean forwards until you feel a slight stretch in your hamstrings (but don’t go beyond horizontal), then, as you exhale, reverse the move to stand up straight.

BONUS BURN

Metcon (Weight)

SLED PUSH:

1 rep = There & Back

Smooth and steady, not a sprint, with moderate weight:

3 Reps

Rest 2:00

2 Reps

Rest 1:30

1 Rep

Rest 1:00

2 Reps

Rest 1:30

3 Reps
Record total weight of plates

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