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: