VAGABOND CROSSFIT WOD-1/27/10



The Clamps are all set and ready to go, as we will start doing some Band Squats… Resistance Training… Can it Get Any Better!!!





Warm-Up: 4 Rounds at Own Pace:

Box Jumps x 3- Three Boxes will be lined up and you will jump each box- Up and Back

Agility Ladder x Hop Scotch- Up and Back

Squats x 10

Skill/ Challenge: 500 m Row-

Find New Power Ratio- Switch Damper Setting from last week. Divide your average wattage by your bodyweight like you did last week… We are trying to find where you are most efficient and successful for a 500 m row…

Strength WOD: Rest Day

Met-Con WOD: AMRAP 20 Minutes of the following movements:

20 DB Swings

15 Unachored or Anchored Sit-Ups- You Choose

10 Broad Jumps(Football Style, not CrossFit Kids style)

Kevin’s Notes: Guys will use between 45 lbs to 55 lbs on DB Swings. Gals will use between 25 lbs to 35 lbs…. Move through this workout fast and with speed… Hopefully on DB Swings, the weight will almost seem light due to the current tempo workouts that we have been doing… A proper broad jump is completed by being in a upright position, and doing a partial squat and jumping as far as possible and completing all over again..



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