VAGABOND CROSSFIT WOD- 4/29/10
John and Ross Hitting the Row Sprint with a little added baggage…
Foam Roll that Fascia Out Please…
Overhead Squatting.. Let’s Work those Weaknesses
Assistance Work with Dumbbell Swings…
Dynamic/Mobility Warm-Up:
90 Degree Quad Stretch
Arm Circles
Frog Stretch
Cobra Stretch
Inch Worm
Active Warm-Up: 1 Round of the following:
Run 400 m
Deadlift(45 LBS) x 10
Push Press(45 LBS) x 10
Hang Power Clean(45 LBS) x 10
Front Squat(45 LBS) x 10
Run 400 m
Workout of the Day:
A1: Skin the Cats, 5 reps x 3 sets
A2: Ring Holds, 30 seconds x 3 sets
Rest 30 seconds between each set
B. AMRAP 12 Minutes of:
4 Deadlift
3 Hang Power Cleans
2 Front Squat
1 Push Press
Advanced: 135 lbs/85 lbs
Intermediate: 105 lbs/75 lbs
Beginner: 85 lbs/55 lbs
POST TIME.RESULTS TO COMMENTS: