VAGABOND CROSSFIT WOD-4/22/10
The Joy of Doing What I do….
VAGABOND GYM HOURS:
Morning Hours: 9:00 am to 11:30 am
Afternoon Hours: 4:00 pm to 7:30 pm
Workout of the Day:
Dynamic/Mobility Warm-Up: 5-7 Minutes of the following movements:
90 Degree Quad Stretch
Inch Worm
Frog Stretch
Cobra Stretch
Samson Stretch
Active Warm-Up: 1 Round of the following movements:
Row 500 m
Mid Hang Clean Pull x 10(lightweight)
Mid Hang Clean High Pull x 10(lightweight)
Power Clean x 10(lightweight)
Squat Clean x 10(lightweight)
Run 400 m
Conditioning WOD:
For Time:
DB Squat Clean Thruster x 20
Box Jumps x 1
DB Squat Clean Thruster x 18
Box Jumps x 2
….
Finish with
DB Squat Clean Thruster x 2
Box Jumps x 10
Kevin’s Notes: Guys will use 30-40 lbs for DB Squat Clean Thruster. Gals will use 15-25 lbs for DB Squat Clean Thruster. Guys will use 24 inch box for box jumps. Gals will use 20 inch box for box jumps. The DB Hang Squat Clean will be performed as it says. You will perform a dumbbell hang squat clean, then on the way up will perform a thruster. Who needs Kettlebells, when you got the more functional piece of equipment like a dumbbell, more will be spoken about in future posts.
POST TIME.RESULTS TO COMMENTS: