VAGABOND CROSSFIT WOD’S- 5/5/09- HAPPY CINCO DE MAYO!!

CROSSFIT HQ WOD:
Ten Rounds for Time of:
3 Weighted Pull-ups- 45 lbs
5 Strict Pull-ups
7 Kipping Pull-ups
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
I was contemplating all day what to do with this workout, since most of our guys and girls are not to this level of fitness. However, they are making huge strides in their pull-ups and will be rocking a workout like this in the coming weeks. I wanted to stay around the pull-up regiment, but also hit one of the fundamentals and hit a MET-CON workout at the same time. So, I decided to use “Cindy” as the workout of the day, instead of using my own crazy mind. This is a great MET-CON workout and also hits the first fundamental movement of Air Squats.
The other Vagabonds performed workouts around the MET-CON regiment and killed them.
So here are the workouts….
MAIN VAGABOND WOD:
“Cindy”- modified-
AMRAP- 20 mins of:
5 Pull-ups
7 Push-ups
10 Air Squats
“Cindy” Modified-
10 Jumping Pull-ups
10 Push-ups
10 Air Squats
Other Vagabond WOD’S:
Four Rounds for time of:
400 m Run
20 Burpees
Three Rounds for time of:
12-9-6
Push Press- 45 lbs
Burpees
Run 250 m
All the Vagabonds are making huge strides in their physical prowess and also we started to teach the Kipping Pull-up and progression to perfect this movement. The Kipping Pull-up is more time
and energy efficient!!

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