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

WOD

CrossFit Glendora – WOD

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QOD

“You may have to fight a battle more than once to win it.” -Margaret Thatcher

Warm-up

2:00 min banded front rack stretch

-into-

2 Rounds:

10 jumping squats

6 Plank Walks

10yd bear crawl forward

10yd bear crawl backwards

6 Empty Bar Thrusters

– into workout prep –

Warm Up to working Front Squat weight

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

Weightlifting

Front Squat (2-2-2-2-2-2-3-3 @ 80%)

Same weight each set, perform a set every 90 sec.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

5-10-15-20-25-30

Knees to Chest (Toes to Bar)

Thrusters (75/55) (95/65)
Each set is a “round.” Treat this like an Open workout! Toes to bar may want be broken up early to avoid burnout.

Thrusters should be at least 10 reps unbroken with selected weight.

Breathing will be a factor, try to breathe in at the top of each thruster rep. Good luck!

2nd Training

Metcon (3 Rounds for reps)

3 Rounds:

3 Turkish Get Ups (each side)

10 Double DB stepback lunge (each side)

15 Bent over DB Row (both side – same time)
Record 56 Reps each round

Mobility

Quad Smash, Couch Stretch

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