VAGABOND CROSSFIT WOD-12/17/09
Handstand Attempts for Max Holds…
Warm-Up: 3 Rounds at Own Pace
Bear Crawl x 20 m
Inch Worm x 10 m
Broad Jump x 20 m
Skill Development: Ring Dips or Ring Holds
Ring Dips x 10 x 2 sets
or
Ring Holds x 10 seconds x 5 sets
or
Parallel Dips x 10 x 2 sets
Strength WOD: Bench Press 5-5-5-3-3-3
Met-Con WOD: AMRAP 12 Minutes of:
Hang Power Snatch x 3
Body Rows x 6
Push-Ups x 9
Kevin’s Notes: Guys use 75 lbs. Gals use 45 lbs for Hang Power Snatch. Body Rows can be scaled accordingly. For newbies or beginners, walk forward to make the body rows easier. If you want to challenge yourself, you can walk backwards, to use more bodyweight. If you are advanced, you can use a box to place your feet on top of, and this will allow you to use more bodyweight to make this movement more difficult. Push-Ups can be done RX or if you are still struggling to master this movement and to get full range of motion, you are allowed to perform push-ups on your knees.
POST TIME.RESULTS TO COMMENTS: