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

WOD

CrossFit Glendora – WOD

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QOD

“Rock bottom became the solid foundation on which I rebuilt my life.” -J.K. Rowling

Warm-up

2 Rounds:

1:00 Bike or 200m Jog

15 Band Pull-aparts

7 Back Squats (Empty Bar)

7 Hang Power Cleans (Empty Bar)

7 Shoulder to Overhead (Empty Bar)

– into workout prep –

Warm Up to working Bench Press weight

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

Weightlifting

Bench Press (2-2-2-2-2-2-3-3 @ 80%)

Same weight for all sets. Perform a set every 90 seconds. Have a spotter nearby!

Metcon

Metcon (Time)

For Time (15 min cap):

63 Back Squats (95/65)(115/75)

45 Hang Power Cleans (95/65) (115/75)

36 Shoulder to Overhead (95/65) (115/75)

*Take bar from floor for all movements
Target time is 8-10 min. Choose a weight that you can do Back Squats in 2-3 sets. HPC and S2OH should be done in sets of no more than 6-9 reps with short breaks.

2nd Training

Metcon (AMRAP – Reps)

3 Sets:

15 DB Upright Row (each side)

15 DB Half kneeling single arm press (each side)

15 DB Windmill (each side)
Record 270 reps if complete.

Mobility

T-Spine Smash, Quad Smash, Shoulder Smash

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