CrossFit Glendora – WOD
“Honor is simply the morality of superior men.” H.L. Mencken
Front Rack Stretch
10 Kneeling KB Press
10 Alt V-ups
10 Hand-Release Push-ups
5 Bar Hang Scap Retractions
5 Kip Swings
5 Elbow Rotations
5 Romanian Deadlifts
5 Hang Power Cleans
Bench Press (5-5-5-5-5)
Start at around 50% of 1 RM and build each set. Last set should be heavy, but not 5-rep max.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
3 Power Cleans (135/95) (RX+: 185/125)
6 Handstand Push-ups (RX+: Strict)
Recommend singles for Power Cleans, and breaking the Toes-to-Bar early to manage grip.
HSPU and T2B should be completed in 1-2 sets per round. Scale as needed!
OPTIONAL, time permitting:
20 Bent-over Barbell Row
10 Tempo Goblet Squats (5 sec descent, explode up)
Choose a moderate weight for each; record weight of Barbell Row.
Pectoral Smash, Doorway Stretch, T-Spine Smash