VAGABOND CROSSFIT WOD-12/29/09



The snow is cleared, so here comes the Running!!



Warm-Up: 3 Rounds at Own Pace:

PVC Shoulder Circles x 15

Squats x 15

Jumping Jacks x 15

Skill Development: 2 Rounds of the following:

GHD Sit-Ups x 15

Hip Extensions x 15


Kipping Swings x 15

Strength WOD: Bench Press 3-3-3-1-1-1

Met-Con WOD: 1 round for time:

500m row

15 Ring Dips/15 Bar Dips/ 15 Push-Ups

50 SDLHP

25 Ring Dips/25 Bar Dips/25 Push-Ups

50 SDLHP

15 Ring Dips/15 Bar Dips/15 Push-Ups

500m row

Kevin’s Notes: Guys use 75 lbs. Gals use 45 lbs for Sumo Deadlift High Pull. Ring Dips will be used by the Big Dawgs. Bar Dips will be used for Pack Members. Some might have a few Ring Dips, but to be more efficient and successful you will use the bar dips. Beginners or people with no ring dips, will perform push-ups.



POST TIME.RESULTS TO COMMENTS: