WOD

CrossFit Glendora – WOD View Public Whiteboard QOD “Strength does not come from physical capacity. It comes from an indomitable will.” -Mahatma Ghandi Warm-up Metcon Morrison (Time) Morrison: 50-40-30-20-10 Wall ball (20/14) Box jumps (24/20) Kettle bell swings (53/3

CrossFit Glendora – CFG Strength View Public Whiteboard 1st Training Front Squat (1 x 1) Use belt, lifter, knee sleeves, smelling salts….whatever you need to go for your heaviest. 2nd Training Front Squat (5 x 8) @ 55% of today’s 1 RM; after each set, perform: Me

CrossFit Glendora – Boot Camp View Public Whiteboard Metcon (Time) ROW: 6 Rounds: 350m moderate pace 150m fast pace 1:30 RestRecord total time, including rest

CrossFit Glendora – WOD View Public Whiteboard QOD “The average man is hooked to his fellow men, while the warrior is hooked only to infinity.” -Carlos Castaneda Warm-up Weightlifting Deadlift (3 x 6 @70-75%) Metcon Metcon (Time) For Time: With a partner RX: 100

CrossFit Glendora – CFG Strength View Public Whiteboard 1st Training Split Jerk (10 x 2) Build weight to find a heavy double. 2nd Training Clean + Clean & Jerk (8 x 1) Clean, clean and jerk 85% today’s max jerk double. Metcon (No Measure) 4 rounds: 10 back extensions 6

CrossFit Glendora – CFG Strength View Public Whiteboard 1st Training Bench Press (1 x 1) Warm up with larger sets of light weight, then make large jumps towards your max. Then: Bench Press (7 x 5) @ 75% of today’s 1 RM, then: Between each set: 40sec left plank 20sec re

CrossFit Glendora – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20: 4 Burpee Pull-Ups 8 cal Bike 32 Double Unders Rest :30Sub 64 Single Unders for dubs

CrossFit Glendora – WOD View Public Whiteboard QOD “Nothing can resist a human will that will stake its very existence on its purpose.” -Benjamin Disraeli Warm-up Weightlifting Snatch (4 x 4) Your choice of weight, really focus on form. If possible, try to touch and

CrossFit Glendora – CFG Strength View Public Whiteboard 1st Training Metcon (Weight) Super Sets of: 6 x 12 DB Bulgarian Split Squats (6 each leg) 6 x 12 DB Row (6 each arm) 6 x 20 Russian twist w/ 25/14 lb med ballRecord weight of DB’s 2nd Training Metcon (Time) 4 Rounds f