VAGABOND CROSSFIT WOD-1/4/10
Stiff Leg Deadlifts done at Tempo and Full Range of Motion!!!
VAGABOND NEWS: On Tuesday, January 5th, there will be no morning classes because Ross has prior obligations, However, he will be in there from 1:00 pm to 4:00 pm, so if your morning session guy or girl, come in between those times to get your workout in..
Warm-Up: 2 Rounds at own pace:
Row 350 m
Kipping Swings x 10
Bridges x 3 x 5 seconds
PVC Dislocates x 10
Skill Development: GHD Sit-Ups x 12
Hip Extensions x 15
Tempo Style @ 2010- This meaning- You will lower to full extension at bottom for 2 seconds, No Rest at the bottom 0 Seconds, 1 Second to raise to top of the movement, No Rest at the top…
Strength WOD: Weighted Pull-ups 3-3-3-1-1-1 or Max Pull-ups x 3 sets
Met-Con WOD: 5 Rounds for time of:
Row 500 m
Ball Slams x 30
Skin the Cats x 5 or Balls Ups x 5
Kevin’s Notes: Guys will use 20 lbs for Ball Slams. Gals will use 12-14 lbs for Ball Slams. If you cannot perform Skin the Cats at RX, you will be performing the progression with Ball Ups..
POST TIME.RESULTS TO COMMENTS: