WOD

CrossFit Glendora – Boot Camp Coaches warm up View Public Whiteboard Metcon 10 minEMOM: 3-5 calories @ bike 10/10 step ups 10 sit ups X4-5 50’ farmer carry 30 wt’d jumping jacks X3 15 deadlifts 150 meter row X3

CrossFit Glendora – WOD View Public Whiteboard QOD “It is the life of the crystal, the architect of the flake, the fire of the frost, the soul of the sunbeam. This crisp winter air is full of it. ” –John Burroughs Warm-up Coaches’ Warm-Up Metcon RX option

CrossFit Glendora – Boot Camp Coaches warm up View Public Whiteboard Metcon In teams of 2: 10-1 you go; I go… shoulder press. Rest then… Partner 1: 8/8 DB snatch Partner 2 can’t stop with: reverse fly until partner 1 is done with DB snatch. Switch. X3 P1: 10 burpees

CrossFit Glendora – WOD View Public Whiteboard QOD “Never fear shadows, that always means there is a light shining somewhere.” Jonathan Santos Warm-up 3 Rounds of “Rolling,” then: 5 Inch Worms 10 Slow Air Squats :30 Couch Stretch :30 Ankle Stretches :30 F

CrossFit Glendora – Boot Camp Coaches warm up View Public Whiteboard Metcon 30-20-10 barbell lunges Hollow rocks Rest. 15 min EMOM 3 back/box squats Remainder of minute is box jumps Rest. 15 wt’d glute bridges off box :30 second plank X3

CrossFit Glendora – WOD View Public Whiteboard QOD “If we had no winter, the spring would not be so pleasant: if we did not sometimes taste of adversity, prosperity would not be so welcome.” –Anne Bradstreet Warm-up :20 Olympic Wall Squat :20 Pigeon Pose :20 Co

CrossFit Glendora – Boot Camp Coaches warm up View Public Whiteboard Metcon 15 DB chest press 40 mountain climbers X5 10 push ups with a 3-5 second negative 100 meter row X5 3 wall walks 10 toes to bar 20 champagne press X3

CrossFit Glendora – WOD View Public Whiteboard QOD “My idea of Christmas, whether old-fashioned or modern, is very simple: loving others.” ―Bob Hope Warm-up 2:00 Row or Bike 10 Banded Pull-Aparts :20 Doorway Stretch :30 Couch Stretch 10 Cat Cows Then: 10 Hand-Release

CrossFit Glendora – Boot Camp Coaches warm up View Public Whiteboard Metcon 10 min EMOM: 8 ring rows + 10 Russian KBS 100 meter row 10 slow ascend/ controlled descend bent over row x4 10 reverse fly 10 straight arm lat pull down 10/10 plank banded row 50’ Farmer carry X3