VAGABOND CROSSFIT WOD-2/27/10
VAGABOND AT HEART!!!
Gym Hours on Saturday:
Morning Hours 9:00 am to 1:00 pm
Afternoon Hours: 4:00 pm to 6:00 pm
Warm-Up:
Row 1000 m
2 Rounds of:
Samson Stretch x 10
Shoulder Opening Drills
Coach B Clean Warm-Up:
Down and Up x 5
Elbows High and Outside x 5
Muscle Clean x 5
Power Clean x 5
Squat Clean x 5
Front Squat x 5
Vagabond Shout-Out: Just want to give a fellow Vagabond, Dave, some much needed props for his last two months of hard work. Dave came in with a goal oriented mind of losing some weight and getting on a strict Paleo Diet. He has reached many goals within the Vagabond Community, but none greater than losing 25 lbs in two months, quitting smoking, and overall living a cleaner and healthier lifestyle. Congrats Dave on a job well done.
Strength Endurance WOD: Front Squat 12-9-6
Goal: Unbroken Sets…
3 Rounds for time of: “ All Mixed Up”
21-15-9 of:
Row 500 m
Box Jumps @ 24 inch or 20 inch
Power Cleans @ 95/65 lbs
Buy-Out: L-Sit x 5 seconds x 12 Rounds
Kevin’s Notes: Big Dawgs may use 135 lbs/95 lbs for Power Cleans..
POST TIME.RESULTS TO COMMENTS: