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WOD

CrossFit Glendora – WOD

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QOD

“It takes courage…to endure the sharp pains of self discovery rather than choose to take the dull pain of unconsciousness that would last the rest of our lives.”

― Marianne Williamson

Warm-up

:30 Banded Front Rack Stretch (each side)

2 Rounds:

100 m Row

10 yd walk on toes

10 yd walk on heels

100 m Jog

10 jumping squats

10 power cleans (empty bar)

– into workout prep –

2 rounds:

100m Row

50m Run

5 Power Cleans (70% of workout weight)

– rest 30 secs between rounds –

Metcon

Metcon (Time)

5 sets, one every 5:00 (4 min cap):

20/15 Calorie Row

200m Run

10 Power Cleans (115/80) (135/95)

-Record time from your slowest set-
Goal is to finish by 3:30 each round. Goal for rowing should be to finish in one minute (or slightly over); choose a weight for power cleans that you can complete fast singles, or 1-2 unbroken reps at a time.

2nd Training

Metcon (Time)

Accumulate 3 Mins of Active Hang

Accumulate 3 Mins of Active Handstand Hold

*rest as needed*

*3 min hold on any movement does not have to be completed before moving to the next movement. Break up as needed*
Record 6:00 if complete.

Mobility

Ankle Stretches, Plantar Smash, T-Spine Smash

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