VAGABOND CROSSFIT WOD-4/28/10
What is Dave thinking Today?
A. Please, leave me alone Kevin
B. What am I doing here?
C. Why Do I always wear Black?
Very Proud of Haylee and her work ethic over the last few months.. A few months ago, she would not have been even close to squatting this low…
Dillon is a little camera shy…
One of Ryan’s Classic Vintage Muscle Shirts…
Vagabonds During Backwards Fran..
A View Down Vagabond Alley…
Myofascia Release/Foam Roll: Concentrate on the following groups:
Quads
Calves
Lats
Active Warm-Up: 2 Rounds of the following movements:
Samson Stretch x 10
Snatch Balance x 10
Overhead Squat x 10
Butt Kicks x 50 m
Duck Walk x 10 m
Workout of the Day:
A. Overhead Squat 5-5-5-3-3-3
B1. DB Swings(Heavy)x 10 unbroken swings x 7 sets
B2. Box Jumps x 10 unbroken x 7 sets @ 20 inches
Rest 30 seconds between each set… So for example, do 10 unbroken db swings, then right away do 10 unbroken box jumps, then rest 30 seconds, and complete all 7 sets
C. “Heavy/Restriction Row Sprint”
10 x 125 m Row Sprints, rest 45 seconds between each sprint
Rules and Regulations for Row Sprint:
Advanced: Wear a Weight Vest or Wear Gas Mask for Row Sprint with 10 damper setting
Intermediate: Set the damper setting to 10
Beginner: Set the damper setting to 7, 8, or 9….
POST TIME.RESULTS TO COMMENTS: