VAGABOND CROSSFIT WOD-1/13/10
Warm-Up: 4 Rounds for time of:
10 Hops over small barrier/10 m Back Pedal then Sprint 10 m/Spiderman Lunges x 10 m/ 3 Handstand Attempts
Kevin’s Notes: Spiderman Lunges hold for 5 seconds and keep back flat and closest hand parallel with shin…
Skill of the Day: Foot Transition Drill x 5:00 mins
Strength WOD: Rest Day- Enjoy It!!!
Met-Con WOD: “Football Gone Bad”
Three 1 minute rounds for time:
1. DB Thrusters @ 18-22% of Bodyweight
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders or Single Unders
5. Calorie Row
*Rest 1 minute between rounds
Kevin’s Notes: In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Guys will use 18%-22% of Bodyweight. Gals will use 15%-17% of Bodyweight for Dumbbell Thrusters.
POST TIME.RESULTS TO COMMENTS: