VAGABOND CROSSFIT WOD-2/16/10
New On Rampers busting out their first Vagabond Workouts… Welcome Ashley, Katie, and Dean…
Warm-Up: 3 Rounds at Steady Pace of:
Fundamental Development Work: 6 Reps for each movement:
Air Squat/Front Squat/Overhead Squat/Shoulder Press/Push Press/Push Jerk/Deadlift/Sumo Deadlift High Pull
Strength WOD: Deadlift 5-5-5
Met-Con/Tempo WOD:
A1: Dumbbell Swings 15 x 3 sets, rest 45 secs
A2:Ring Dips 12-12-12 or Bar Dips 12-12-12 or Push-Ups 15-15-15, rest 45 secs
“Broken Jackie” AMRAP 15 Minutes of:
Row 250 m
Thrusters x 10(45 lbs)
Pull-Ups x 10
Buy-Out: Tabata Squats 20:10 x 4 Rounds
POST TIME.RESULTS TO COMMENTS: