VAGABOND CROSSFIT WOD-5/13/10
Squats… How Functional Can You Get!!
Bridget Pr’ing in Overhead Squats…
Joanna Working the Muscle-Up…
Bruce and Kelly Working Progession Muscle-Ups in Different Applications..
VAGABOND NEWS: Myself and 3 other Vagabonds, will be heading down to Camden, New Jersey to attend Steve’s Club Fundraiser for Inner City Youths for the weekend. The gym hours for Friday and Saturday will slighty changed…
Friday Gym Hours:
Afternoon Hours: 4:00 pm to 8:30 pm
Saturday Gym Hours:
Morning Hours: 9:00 am to 1:00 pm
Myofascia Release: Foam Roll Target Areas for 5 Minutes:
Quads
Hammies
ITB Band
Calves
Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Lunge and Twist
Spiderman Lunge
Hindu Push-Ups
Bear Crawl
Workout of the Day:
A. Split Jerk Technique: Work for 10 Minutes on form and Technique-
B. Max Reps of DB Swings x 30 seconds x 3 sets… Rest 60 seconds between sets…
C. For Time of:
Run 400 m
Burpees x 9
Run 400 m
Burpees x 15
Run 400 m
Burpees x 21
Kevin’s Notes: Guys will use 55 lbs for DB Swings. Gals will use 35 lbs for DB Swings.. Scaling is an option.. Choose a weight that will be heavy, but doable for unbroken for 30 seconds… Burpees will only count, if hands are clapped overhead, and chest and quads come in contact with the floor… I will be strict on this movement… They must be done properly…
POST TIME.RESULTS TO COMMENTS: