WOD

CrossFit Glendora – Boot Camp Coaches warm up View Public Whiteboard Metcon Tabatta of: push ups / burpees (one round push ups the one round burpees—alternating) 10 calories @ bike 10 wall balls 12 DB chest press X5 If time at the end of the class focus on chest.

CrossFit Glendora – WOD View Public Whiteboard QOD “To be Jedi is to face the truth, and choose.” -Yoda Warm-up 10 Anchored Leg Raises 5 Bar Hang Scap Retractions 5 Kip Swings 3 Strict Pull-Ups :20 Wrist Stretches :20 Handstand Hold 200m Run Then, 2 Rounds: 5 Sit-Ups

CrossFit Glendora – WOD View Public Whiteboard QOD “You will never be entirely comfortable. This is the truth behind the champion – he is always fighting something. To do otherwise is to settle.” – Julien Smith Warm-up 200m Run 10 PVC Pass Throughs 10 PVC Overhead Sq

CrossFit Glendora – Boot Camp Coaches warm up. View Public Whiteboard Metcon 1:00 Snatch grip bent over row 1:00 KBS 1:00 banded pull down 4:00 400 m run + rest. X5 Rest then tabatta of: bicep curls If time at the end of the class focus on lats and rhomboids

CrossFit Glendora – Boot Camp Coaches warm up. Focus on back and shoulders. View Public Whiteboard Metcon 2 min: BB high row from the ground 1 min rest 2 min: pull ups 1 min rest 2 min: row 1 min rest 2 min: BB bent over row 1 min rest 2 min: banded lat pull down 1 min rest *30

CrossFit Glendora – WOD View Public Whiteboard QOD “Joy lies in the fight, in the attempt, in the suffering involved, not in the victory itself.” —Mahatma Gandhi Warm-up :30 Ankle Stretches :30 Pigeon Pose :20 Couch Stretch :20 Posterior Chain Floss (each leg) 10 Slo

CrossFit Glendora – Boot Camp Coaches warm up. Focus on shoulders and wrists. View Public Whiteboard Metcon 5-4-3-2-1 Wall walks KB champagne press Rest… 21-18-15-12-9 Ring dips Slam ball Push ups *Run 200 meters after each round.

CrossFit Glendora – WOD View Public Whiteboard QOD “Listen to the mustn’ts, child. Listen to the don’s. Listen to the shouldn’ts, the impossibles, the won’ts. Listen to the never haves, then listen close to me … Anything can happen, child. Anything can be.” —Shel Sil

CrossFit Glendora – Boot Camp Coaches warm up. Focus on legs View Public Whiteboard Metcon 20 min AMRAP 10 unilateral RDL’s per leg 10 calories @bike 10 weighted glute bridges Rest 5 min… Then: 5 min AMRAP: walking lunges