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

WOD

CrossFit Glendora – WOD

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QOD

Warm-up

2 Rounds:

10 Band Pull Aparts

5 Scap Retractions

7 Strict Pull Ups

10 Alt V-ups (each side)

7 Stepback Lunges (each side)

10/7 cal row

– into workout prep –

Warm Up to working Bench press weight

Weightlifting

Bench Press (8 x 2 @ 80%)

Same weight for all 8 sets; complete a set every 90 seconds.

Metcon

Metcon (Time)

For time (15 min cap):

50/40 Calorie Row

40 Stick sit ups (GHD sit ups)

30 Pull-Ups (Chest to Bar)

20 Burpee Facing Dumbbell

100ft Single Arm Overhead Lunge (40/25) (50/35)
Target time is 10-12 min. Try to maintain a consistent work/rest ratio throughout the WOD. Athletes should be able to complete 5-10 unbroken reps (or more) per movement. Aim for 50′ unbroken each arm for the lunges; slow down on the last few burpees to slow heart rate before lunges.

2nd Training

Metcon (AMRAP – Reps)

3 sets:

1 minute Side Plank (each side)

20 V-Ups
Record 66 reps if complete.

Mobility

Doorway Stretch, Lateral Opener

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