VAGABOND CROSSFIT WOD-5/1/10
On Ramper, Pat, doing some Contract/Relax…
Ring Push-Ups… Great Assistance Exercise to the Bench or any Upper Body Movement…
Wall Balls…
Some Vagabonds busting out some anchored sit-ups
VAGABOND GYM HOURS FOR SATURDAY, MAY 1ST, 2010
Morning Hours: 9:30 am to 12:30 pm
Afternoon Hours: 4:00 pm to 6:00 pm
Dynamic/Mobility Warm-Up:
90 Degree Quad Stretch
Hockey Lunges
Hip Openers
Duck Walk
Kipping Swings
Active Warm-Up: 2 Rounds of the following:
Row 250 m
Samson Stretch x 10
Push Press x 10(barbell)
Front Squat x 10(barbell)
Hindu Push-Ups x 10
Workout of the Day:
For Time:
Start: Run 400 m
70 Air Squats
60 Burpees
50 DB Swings @ 35 lbs/25 lbs
40 Box Jumps @ 20 inches
30 Push-Ups
End: Run 400 m
POST TIME.RESULTS TO COMMENTS: