VAGABOND CROSSFIT WOD- 1/20/10
Warm-Up: 7:00 mins of the following movements:
Samson Stretch x 8( 4 each leg)
Spiderman Lunge x 8(4 each leg)
Push-Ups x 5
Added Bonus Warm-Up: Hip Opening Drills
Squat w/ Tensions
Elbows on Knees
Pig on Ice Skates
Knee to Chest then Lunge
Around the World Lunge and Under the Fence
Hockey Lunge w/ Heel on Ground and Knee inline with shin
Skill of the Day: Row 500 m- Find your Power Ratio….
Kevin’s Notes: Take your average wattage for the 500m interval and divide by your bodyweight to get your power ratio.
Strength WOD: Rest Day
Met-Con WOD: Two Separate AMRAP’S
First AMRAP of 10 Minutes of the following movements:
Push Press x 7
Knees to Elbows x 7
Rest 2:00 mins
Second AMRAP of 10 Minutes of the following movements:
Hang Power Clean x 5
Box Jumps x 7
Kevin’s Notes: The first AMRAP the following weight will be used. Guys will use 75 lbs. Gals will use 45 lbs. If you cannot perform knee to elbows, perform knees to chest or as high as possible..
The second AMRAP the following weight will be used. Guys will use 95 lbs. Gals will use 65 lbs. Guys will use 24 inches for box jumps. Gals will use 20 inches.
Side Note: If you are a BIG DAWG or confident with your Hang Power Cleans. Guys will use 135 lbs. Gals will use 95 lbs.
POST TIME.RESULTS TO COMMENTS: