VAGABOND CROSSFIT WOD- 3/6/10
Vagabonds Jumping Around….
Workout of the Day:
Warm-Up: 3 Rounds at Steady Pace of:
Run 400 m
Push Press x 7(45lbs)
Squats x 10
Spiderman Lunge x 10(5 each leg)
Front Squats x 10(45 lbs)
Strength WOD:
3 Sets of the Following Movement:
Push Press x 4-6 reps
Rest 60 seconds between sets- Concentrate on Speed and Technique
Benchmark WOD: “Fight Gone Bad”
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
Kevin’s Notes: On Fight Gone Bad, there will be 3 Rounds of work. Each Round will last 5:00 minutes, with each movement lasting 1:00 minute long. The clock will be a running clock, in which, you will move from each station, and reaching the goal of getting as many reps as possible during that time allotted.
Buy-Out: 5:00 Minutes of Isometric Stretching…
POST TIME.RESULTS TO COMMENTS: