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

WOD

CrossFit Glendora – WOD

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QOD

“Honor is simply the morality of superior men.” H.L. Mencken

Warm-up

2:00 Row

Front Rack Stretch

Doorway 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

Weightlifting

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

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

3 Power Cleans (135/95) (RX+: 185/125)

6 Handstand Push-ups (RX+: Strict)

9 Toes-to-Bar
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!

2nd Training

OPTIONAL, time permitting:

Metcon (Weight)

3 sets:

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.

Mobility

Pectoral Smash, Doorway Stretch, T-Spine Smash

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