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

WOD

CrossFit Glendora – WOD

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QOD

“It is not titles that honor men but men that honor titles.” Niccolo Machiavelli

Warm-up

2 min light Row

Couch Stretch

Pigeon Pose

5 Bar Hang Scap Retractions

5 Pull-ups

3 Burpee Broad Jumps

5 Wall Balls Front Squats

5 Wall Ball Push Press

5 Russian KB Swings

7 Wall Ball Thrusters

5 Full Kettlebell Swings

5 Wall Balls

5 Full Kettlebell Swings

Metcon

3 sets (for time, scored separately):

50 Wall Balls (20/14)

50 Kettlebell Swings (53/35)

Set 1 begins at 0:00

Set 2 begins at 10:00

Set 3 begins at 20:00

Try to be consistent with times for all 3 sets. Choose a weight you can do at least 15 consecutive reps; experiment with different rep schemes to see how they feel. Goal should be at least 15-25 reps per minute.

Metcon (Time)

For time:

50 Wall Balls (20/14)

50 Kettlebell Swings (53/35)

Metcon (Time)

For time:

50 Wall Balls (20/14)

50 Kettlebell Swings (53/35)

Metcon (Time)

For time:

50 Wall Balls (20/14)

50 Kettlebell Swings (53/35)

2nd Training

OPTIONAL (time permitting)

Metcon (AMRAP – Reps)

3 sets:

10 Bulgarian Split Squat (each side)

10 Bird Dogs (each side)

1:00 Hollow Hold
Record 60 total reps if complete

Mobility

Barbell Quad Smash, Posterior Chain Floss, Posterior Chain Smash (foam roller)

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