VAGABOND CROSSFIT WOD-1/11/10
John’s Hands after an OPT Workout… I think he got a decent workout in(sarcasm)!!
My Brethren, Andrew has been home for a month training at Vagabond CrossFit… He is a starting defensive linemen for a Division 1-AA Football Program, and has been killing workouts.. Traditionally Football Programs do not train the deadlift on a regular basis… However, in Vagabond we train the deadlift regularly and for his first 1 rep max in a year, he pulled 505 lbs… Beast!!
Warm-Up: 3 Rounds at own pace:
Row 250m/ 1 Handstand/6 Pull-Ups/20 Sit-Ups(Anchored or Unanchored)
Skill of the Day: Inverted Hangs
Strength Tempo WOD: Box Squats 5-5-5 @32×2
Met-Con WOD: “Tabata WHAT!!”
Tabata Sprints
Rest 45 secs
Tabata Squats
Rest 45 secs
Tabata Row
Done!!
Kevin’s Notes: A Tabata consist of 20 seconds of work and then 10 seconds of rest for 8 rounds… You will perform each excerise for this alloted time period.
POST TIME.RESULTS TO COMMENTS: