VAGABOND CROSSFIT WOD-4/5/10
Congrats to Cory on being another graduate of the On Ramp Program…
First Workout of the Day: Run 200 m then: 15-12-9 of: Squats/Push-Ups/Body Row/ Finish with 200 m Run
Time a Month Ago: 9:10
One Month Later: 6:05
Good Job and Welcome Aboard!!
Dynamic/ Mobility: 5-7 Minutes of the following movements:
Lunge and Twist
Frog Stretch
Cobra Stretch
Calf Sits
More Dynamic Mobility: Complete 1 Round of the following:
Shoulder Opening Drills
Workout of the Day:
A. Max Effort Black Box Strength WOD
Push Press 5-5-5-3-3-3
Rest 2:00 Minutes
B. Benchmark Row: 500 m Row-Change damper setting from last time
Rest 3:00 Minutes
C. 7 Sets of the following movements:
9 Pull-Ups: Advanced: Chest to Bar
Intermediate: Chin Over Bar
Beginner: Choose a Band or Body Rows
9 Thrusters: Advanced: 115/85
Intermediate: 95/65
Beginner: 65/45
Rest 90 seconds between each set
POST TIME.RESULTS TO COMMENTS:
A. 95×5, 115×5, 135×5, 155×3, 175x3PR so shut it down, no third set of 3
B. 1:31 pr with damper setting of 7
C. did thrusters @115, unbroken until the 5th or sixth set, cant remember, all pullups were chest to bar and unbroken.
this was a tough ass workout went A.135 150 165 175 185 195 PR!
B.126.4 PR with a damper setting at of 7
C. did thrusters at 115 felt good with thruster went unbroken the majority of the time dropped the bar only a few time Pullups were chest to bar and i felt decent but the movement got exhausting considering i only have done chest to bar only a handfull of times!
Great Job Today Everyone… Proud of Everyone…