VAGABOND CROSSFIT WOD-3/22/10
Congrats to my friend and old training partner, Mike Malloy, for qualifying for Sectionals down in Connecticut…. Also, just want to give John a shout-out for working his ass off for the last four months and giving it his all down at Sectionals… He truly represented Vagabond at the Sectionals, and now is onto bigger and better things like making Vagabond a better fitness facility…
Gym Hours are back to normal starting on Monday…. See everyone after 4:30 pm….
Mobility/Dynamic Warm-Up: 10 reps of each movement:
Deadbug
Spiderman Lunge
Iron Crossover
Inch Worm
Wall Walks
Active Warm-Up:
Run 400 m
3 Rounds at steady pace of:
Kipping Swings x 10
Carioca x 20 m
Squats x 15
PVC Dislocates x 10
Workout of the Day:
Shoulder Press 3 sets of 5 @ 10% of 5 rep max
Rest 3:00 Minutes
Crucifix Holds x max hold… Dumbbells- Men 15/Gals 8
Rest 5:00 Minutes
Sectional 2nd WOD Workout:
3 Rounds for time of:
20 Box Jumps
20 Pull-Ups
20 Wall Balls
Advanced: Pull-Ups: Chest 2 Bar
Box Jumps: Feet Completely on Box
Intermediate: Pull-Ups: Chin Looking over bar
Box Jumps: Feet Completely on Box
Beginner: Pull-Ups: Chin Over Bar/ Banded Pull-Ups
Box Jumps: Just Get Up there safely
POST TIME.RESULTS TO COMMENTS:
Thanks for all the support this weekend buddy.