VAGABOND CROSSFIT WOD-4/24/10
Michael, at 16 years old, with a great finish for power cleans, with elbows in the rack position on the deltoids and shoulders elevated to eliminate injury…
Vagabond Dynamic/Mobility Warm-Up… A Staple in Vagabond Training!!
VAGABOND GYM HOURS FOR SATURDAY, APRIL 24TH, 2010:
Morning Hours: 9:00 am to 12:30 pm
Afternoon Hours: 4:00 pm to 6:00 pm
Workout of the Day:
Dynamic/Mobility Warm-Up: 5-7 Minutes of the following movements:
Spiderman Lunge
Pigeon Stretch
Butt Kicks
Kipping Swings
Lunge and Twist
Active Warm-Up: 2 Rounds of the following movements:
Row 250 m
Wide Push-Ups x 10
Inch Worm x 5 m
Lateral Shuffle x 40 m
Hip Openers x 5 x 10 second hold
Conditioning WOD:
Do the Following in Sets for Time:
RD 1: Run 400 m, then complete 10 unbroken Front Squat
RD 2: Run 300 m, then complete 20 unbroken Front Squat
RD 3: Run 200 m, then complete 30 unbroken Front Squat
RD 4: Run 100 m, then complete 40 unbroken Front Squat
Kevin’s Notes: Guys will use 75 lbs for front squat. Gals will use 45 lbs for front squat. Your goal during this workout is to go unbroken on all the front squats. Make it a priority!! You will rest 2:00 minutes between each round.
POST TIME.RESULTS TO COMMENTS: