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

WOD

CrossFit Glendora – WOD

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QOD

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.”

– Dale Carnegie

Warm-up

30 cal (any machine) or 200m Run

:30 Front Rack Stretch

:30 Couch Stretch

10 Cossack Squats

10 DB Strict Press (5 each arm)

10 Banded Pull-Aparts

2 Rounds:

5 Slow Air Squats

4 DB Snatches

5 Elbow Rotations (Barbell)

5 Front Squats

Weightlifting

Clean Complex (4 x 1 set of this complex)

Clean Complex:

1 full clean, 1 hang clean below knee, 1 hang clean above knee, 1 front squat

Metcon

Metcon (Time)

5 rounds:

500 meter row/400 meter run (whatever is available)

20 DB snatches

20 One-Arm DB OHS (10 each arm)
DB Overhead Squat tutorial:

https://m.youtube.com/watch?v=EeiAY-9-l7I

EXTRA MILE

Metcon (AMRAP – Rounds)

HS Walk Practice:

Spend 10 mins working on handstand walks. If you can’t yet, try to do max reps of shoulder taps against a wall. If you are able to handstand walk, spend 10 mins working up to a max distance you can go unbroken. If you feel very confident in your handstand walks, throw something in like double unders or bike calories before to try and work on it while fatigued.

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