VAGABOND CROSSFIT WOD-3/9/10
Strict Press… Arms at Full Extension with Head Pushing Through…
Big Fat Lies… Is Fat Really Bad For You??
Vagabond Workout of the Day:
Mobility Warm-Up: 10 Reps of each movement:
Hockey Lunges
PVC Dislocates(20 each)
Frog Stretch
Cobra Stretch
Active Warm-Up:
Run 400 m
2 Rounds of each:
Duck Walk x 10 m
Deadlift x 10(lightweight, concentrate on form)
Sumo Deadlift High Pull(lightweight)
Workout of the Day:
Deadlift 3 Sets of 3(3-3-3)
Rest 5:00 to 7:00 Minutes
“Ladder” of the following movements:
10-1-10 of:
DB Swings
Burpees
Kevin’s Notes: Compare to January 12th, 2010. Guys will use 55 lbs for DB Swings. Gals will use 35 lbs for DB Swings. Burpees must be chest to deck and full hip extension at top with hands clapped overhead. You start at 10 reps for each and work your way down to 1 rep for each, then you will work your way back up the ladder, ending at 10 reps for each.
POST TIME.RESULTS TO COMMENTS: