Vagabonds getting after the First Edition of the "Saved by the Bell" Week Workouts!
I. Dynamic Mobility Warm-Up:
“Tuesday Mobility Day”
*Get after those problem areas with a lacrosse ball, foam roller, or any object that will clear up some hidden issues in your body. Remember, we must mobilize for movements and prepare for the workout ahead.*
II. Skill Sets and Metabolic Conditioning Workouts of the Day:
A. Skill Introduction, Wall Climbs
*These will be fun and new for all Vagabonds as they have just been introduced on the CrossFit Main Page. Basically, you are starting from a push-up position and walking yourself up the wall to a handstand position with chest against wall. Remember try new things and be open minded.*
B. “A.C. Slater”(3 Rounds of):
Row 500 m
30 Front Squats @ 95/65
30 Burpees
*Phase 1*
Front Squats @ 75/45
*Phase 2*
Front Squats @ 85/55
*Phase 3*
Front Squats @ 95/65
III. Competitors Workouts of the Day:
*All Competitors show up at 9:00 am class to perform your workouts. There could be a surprise double wod, or you could be told to come back for afternoon classes to prepare for a double wod. Keep an open mind and be prepared for the unknown.*
* Workouts will be announced and on the board at 9:00 am class.*
Post Time to Complete to Comments.
Ahhh, THAT “Zach” attack! Is Screetch tomorrow?? Love it!! I was DEF saved by the bell on Monday!
see ya in the am jill
good morning Comp Wod hit OVH Squat in which i felt really strong got to 195 easy and then jumped to 215 and couldnt get the damn weight overhead haha i jerked it at first and i think i startled myself and dropped it after that it was a usless effort. But then rocked out NATE and got 10 rds plus 2 muscle ups and 2 handstandpushups…..the muscle ups and KBS were very easy i was failing on the HSPU it sucks
did the competitors WOD with the boys this morning. Worked up at 90# on the overhead squat which is totally a weak move of mine. A couple months ago I couldn’t get past 55# so I’m happy about that. Changed “Nate” a bit and did 4 pull ups, 4 ring dips, 8 KBS @ 45# and 12 double unders. Got 7 rounds; the double unders killed me, what else is new.
You’ll get em, Kelly!
The afternoon wod was a killer, a mental killer….all the movement were basic and not heavy but just to push urself through it! I got 16.24 for the time and i felt i could have done a bit quicker but i amk happy with the workouts today!