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

WOD

CrossFit Glendora – WOD

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QOD

“Success is a little like wrestling a gorilla. You don’t quit when you’re tired. You quit when the gorilla is tired.” – Robert Strauss

Warm-up

:30 Front Rack Stretch (each side)

2 Rounds:

1:00 any machine

10 Single arm DB Shoulder Press (each side)

5 Burpee Broad Jumps

Then:

Barbell Warm-up (empty bar)

5 Deadlifts

5 Stand Shrug

5 Stand Shrug High-pull

5 muscle cleans (power)

5 power clean (move feet every rep)

Metcon

Metcon (AMRAP – Reps)

7 sets for total reps:

Every 3:00 minutes (2:30 cap each set):

7 Handstand Push Ups

2 Power Cleans (155/105)

14/12 Calorie Assault Bike (or Row)

RX+: Strict HSPU, 205/135
HSPU should be done in 1-2 sets; goal is to transition quickly between movements. Take no more than 7-10 sec for each Power Clean. Scale to finish within time cap. Try to keep Bike at 350+/250+ watts.

2nd Training

Metcon (AMRAP – Reps)

3 sets:

10 Windshield Wipers

15 Bulgarian Split Squat (each side – light/moderate)

15 Lateral Box Step Up (each side – control the eccentric (lowering portion))
Record 120 reps if complete.

Mobility

Hamstring Stretches, Shoulder Smash, Couch Stretch

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