VAGABOND CROSSFIT WOD-1/29/10
Look of Determination by Mike, as he moves onto the next movement in the Barbell Complex…
VAGABOND WEEKEND HOURS: I will be heading down to King of Prussia, Pennsylvania to Jared’s Level 1 Certification… The following Gym hours will apply for the weekend.. Good Luck everyone and See you on Monday…
Friday: No Morning Classes/ Afternoon Classes- 4:00 pm to 8:00 pm
Saturday: Morning/Afternoon Classes: 9:00 am to 1:00 pm
Sunday: Gym Closed
Warm-Up: 2 Rounds of the following:
Row 250 m
9 Push-Ups
9 Front Squat
9 Overhead Squat
9 Deadlift
9 Sumo Dead High Pull
9 Walking Lunges
Use barbell for all movements
Strength WOD: Front Squat 3-3-3-1-1-1
Tempo WOD: A1: GHD Sit-Ups 20 reps x 3 sets- Rest 60 seconds
A2: Unbroken Box Jumps x 20 reps x 3 sets- Rest 90 seconds
Kevin’s Notes: Guys will use 24 inches. Gals will use 20 inches for box jumps
Rest 7:00-10:00 mins before starting Met-Con
Met-Con WOD: For Total Reps of the following Movement:
Squats x 45 secs
Rest 60 secs
SDHP X 45 secs
Rest 60 secs
Squats x 60 secs
Rest 60 secs
SDHP x 60 secs
Rest 60 secs
Squats x 75 secs
Rest 60 secs
SDHP x 75 secs
Done!!!
Kevin’s Notes: Guys will use 95 lbs. Gals will use 65 lbs for Sumo Dead High Pull.
POST TIME.RESULTS TO COMMENTS: