VAGABOND CROSSFIT WOD-3/8/10
Slightly New Hours Changed for Vagabond- Check on the Left of the Webpage, under Hours of Operation
Mending a Broken Foot.. Billy has been doing great since his return from his accident..
John has One More Tough Week of Training before a back off week… Here is the ending of a brutal workout with Thrusters and Double-Unders(I myself took part in it with him, just to get a little of the kool aid he has been drinking) Great Job John!!!
Mobility Warm-Up: 10 reps of each movement:
Spiderman Lunge
Leg Kicks
Russian Twist
Leg Overs
Hip Openers
Active Warm-Up: 2 Rounds at steady pace of:
Row 250 m
Overhead Squats x 10
Hang Power Snatch x 10
Hang Squat Snatch x 5
Run 200 m
WORKOUT OF THE DAY:
Shoulder Press 3 sets of 3
Rest 90 seconds
Ring Dips 3 sets of 12
Rest 3:00-5:00 Minutes
3 Rounds for time of:
30 Wall Balls
30 Hang power clean @ 75 lbs/55 lbs
POST TIME.RESULTS TO COMMENTS:
good job john, we s vagabonds are proud to have you! Cant wait till you tear it up in a two weeks. Level 2 at least, only two back from RG
Ha Ha nice Ross… Yeah… RG is in a whole new level compared to all the other Vagabonds… He is well on his way to looking like Benjamin Buttons..
Yeeaah budday! Thanks for pushing me today Kevin, that WOD made 95 lbs feel heavy as hell by the end!
what is this?