VAGABOND CROSSFIT WOD- 5/9/10
VAGABOND NEWS: I brought some samples of the new Paleo Treats that will be sold in Vagabond…These are a great treat or snack, and would like to thank Anu from Chicago for supplying us with them… You cannot get these in stores, so take advantage and buy them in Vagabond… There only $ 1.75 a bar, which is quite a deal….
Lisa is 9 Days into her Paleo Challenge… She is already looking leaner…Keep it Up Girl!!!
Tim and Joanna Hitting Some Agility…
Some of the Boys Doing Death by 10 Meters…
Sunday Gym Hours: Make-Up WOD’s or Skill Day:
9:00 am to 11:00 am
Monday’s Plan of Attack:
VAGABOND CROSSFIT WOD 5/10/10
Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Inch Worm
Butt Kicks
Lunge and Twist
Frog Stretch
Active Warm-Up: 20 Seconds on/20 Seconds off x 2 Rounds of:
Ring Holds
Handstand Holds
Push-Ups
Samson Stretch
Overhead Squat
Skill Development: Coach B Warm-Ups and Hip Explosive Drills
Workout of the Day:
A. Hang Power Snatch 3-3-3-1-1-1
B. 5 Rounds for time of:
“Heavy Mess”
9 Box Jumps @ 24 inches
7 Deck Power Cleans @ 165 lbs/115 lbs
5 Handstand Push-Ups
3 Weighted Pull-Ups @ 35/20
Scaling Needs:
Box Jumps: 20 inches or lower
Deck Power Cleans: 135 lbs/95 lbs or 105 lbs/75 lbs or 85 lbs/65 lbs
Weighted Pull-Ups: Strict Pull-Ups or Banded Pull-Ups
Handstand Push-Ups: Banded Handstands or Box Handstand Push-Ups
POST TIME.RESULTS TO COMMENTS: