VAGABOND CROSSFIT WOD-5/7/10
Some People Just have the Ability…
Which One is More Functional.. You Decide?
Push Press those Dumbbells…
Group Meeting…
11 Year-Old, Michael, with great snatch form…
Dynamic/Mobility Warm-Up:
Spiderman Lunge
Frog Stretch
Cobra Stretch
Shoulder Mobility Circuit
Active Warm-Up: 1 Round of the following movements:
Row 250 m
Samson Stretch x 10
Push Press x 10
Push-Ups x 10
Row 250 m
Workout of the Day:
A. Bench Press 3-3-3-1-1-1
B.
Advanced:”Barbara”
5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3:00 Minutes between Rounds
Beginner: AMRAP 12 Minutes of:
3 Banded Pull-Ups or 5 Ring Rows
7 Push-Ups(Box or Knee)
10 Squats
12 Sit-Ups
POST TIME.RESULTS TO COMMENTS:
I want that pic put in on facebook sucks-ham
dont worry ham.. its going up tomm… had to get those other pics up first…. It will be up tomm
Who is that hott guy with all the tats I might join the gym for a piece of that!!
thats a chick