VAGABOND CROSSFIT WOD 2/25/10
Today’s Workout Was One of the Most Brutal Workouts in Vagabond History… Congrats to Everyone for their Hard Work…
No Thursday Morning Class/Regular Schedule for Afternoon Classes
Warm-Up:
750 m Row
3 Rounds at Steady Pace of:
Bear Crawl x 20 m
Dot Drill x 20
Back Squat x 10 w/ barbell
Strength WOD: Back Squat 3-3-3-3-3
Met-Con/Posterior Chain Work:
4 Rounds for time of:
Anchored Sit-Ups x 40
Good Mornings x 25
Buy-Out: 5 Minutes of Jump Roping
Kevin’s Notes: Over the last few days, I have noticed people are drained from the last 3 workouts, so for Thursday, I wanted to hit a workout that concentrated heavily on the posterior chain and back off from a true metabolic conditioning workout. Guys will use a 45 lb plate for Good Mornings. Gals will use a 25 lb plate for Good Mornings. On the Good Mornings, good form is pushing your glutes and hips back with a slight knee bend, going down to where your flexibility takes you.
POST TIME.RESULTS TO COMMENTS: