VAGABOND CROSSFIT WOD-12/3/09

Overhead Squat-PR’s All Over the Place… Congrats Jared, Runey, Ross, Ellen, Ham, Ryan, Nora…




Warm-Up:
2 Rounds at Own Pace:
Row 250 m
PVC Dislocates x 30

Skill Warm-Up:Coach B Warm-Ups w/ barbell x 10
Up and Down
Elbow High and Outside
Muscle Clean
Clean Drops
Clean Lands
Front Squat
then Review of Skill Work on Split Jerk…
Jumps in Place
Jump into Lunge for Split Jerk

Strength WOD:Power Clean/Push Press/Push Jerk/ 1-1-1 x 5 sets/180 sec rest – Pick an appropriate weight for each set… So the set would look something like this… You take 135 lbs, Power Clean it, then Push Press it, and then Push Jerk it… That is considered 1 set… You do this 5 times…

Met-Con WOD:10 Rounds for time of:

Vagabond Dawgs:
SDHP X 10
Ring Dips x 10
Side Hops x 30

Vagabond Cats:
SDHP X 10
Ring Holds x 3 seconds x 7 reps
Tuck Jumps x 20

Vagabond Pups:
SDHP X 10
Push-Ups x 10
Box Jumps x 12(16-18 inches)

As You can tell, I have begun to break up the workouts into three different groups by physical fitness and determination to finish the workout. This will make it a little easier on the people who have been struggling with the movements and progress them into the more difficult movements over time. Also, starting next Monday, we will begin a new program that I am putting together and also with the help of a CrossFit Gym up in Canada. I very excited about this and cannot wait to see the results…

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