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WOD

CrossFit Glendora – WOD

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QOD

“Freedom is not worth having if it does not include the freedom to make mistakes.” -Mahatma Gandhi

Warm-up

2 rounds:

30 sec assault bike easy

20 sec assault bike medium

10 sec assault bike hard

Then, 2 Rounds:

10 Banded Good Mornings

10 DB Suitcase DL (each side)

10 Plank Shoulder Taps (each side)

20 sec single unders

– into workout prep –

Warm Up to working Deadlift weight

*Use 2-3 sets to warm up to 80%

Weightlifting

Deadlift (2-2-2-2-2-2-2-3 @ 80%)

Stay at around 80% for all 8 sets.

Complete a set every 90 seconds.

Metcon

Metcon (Time)

3 Rounds for time (16 min cap):

25/20 Calorie Ski or Row

100ft Single Dumbbell Walking Lunge (40/25) (50lb/35lb)

100 Double Unders
Target time is 11-13 min. Transitions should be smooth with minimal rest. Try to complete the calories in 90 sec or less; athletes may hold DB however they want; and chip away with big chunks on the double unders (sub 160 singles).

2nd Training

Metcon (Weight)

3 sets:

10 Seated Single Arm Dumbbell Press (each side)

10 Dumbbell curls (each side)

10 DB Bent-over Rows (each side)
Record DB weight

Mobility

Ankle Stretches, Lateral Opener

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