Handstand Push-Ups, Seeing Some Great Improvements in our Skill Work
I.Vagabond Team Workout of the Day:
The Vagabond Team Workout has been posted and announced to all Vagabonds in the gym. Everyone is invited and I am hoping we get a good turnout with the early announcement. Everytime we have a team workout, there is always a good sense of community and everyone loves it. So, please put your name on the board to ensure a spot and so we can get a good idea of who is going to show up and take part in our legendary team workouts. Costumes are recommended during the team workout, so bring your best outfit to the workout.
Team Workout Date and Time:
Saturday, October 30th, 2010 @ 10:30 am
II. Dynamic Mobility Warm-Up:
Coach B Jumping Drills
Hip Flexion/Extension
Hamstring Partner Stretch
Wall Openers(Adductors and Groins)
Shoulder Hangs(Bands)
III. Hollow Rock Challenge and Metabolic Conditioning Workout of the Day:
A. Hollow Rocks, 20 seconds on/20 seconds off x 8 sets
B. “Destroy and Conquer”( 5 Rounds for time):
Row 250 m
Wall Balls x 30(20lbs/14 lbs)
* Advanced: 12 Foot Target for Wall Balls*
*Intermediate: 10 Foot Target for Wall Balls*
*Beginner: 8 Feet Target for Wall Balls*
Post Time to Complete to Comments.
150 wall balls, nice. I absolutely suck at these, they killed me at sectionals, so im gonna go advanced, because how else am i gonna get better!?
John T.
this will be a good one a real smoker lol….u better be doing advanced JT!!!
WOW I AM SO INTERESTED IN THIS WORKOUT
DAVE RODRIGUES
Again, another fantastic job by the 5:30 crew… Love how the 5:30am class started with just 2 now is up to 8, sometimes 9!!
250m row–30 wall balls w/14lb; 5 rounds…18:48
We should do hollow rocks daily!!!!
melissa
VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!VAGABOND SUCKS!
AND YOU DO TOO……………
Melissa, EASY with the hollow rocks!!! Lmao! They make Rachel’s teeth hurt! Actually, we should. I’m horrible at them. My core is…kinda fluffy :/
Love it!! Sucks so GOOD!!
Jill
I’m so not looking forward to this workout … but it will be nice to work on two things i am not so good at. =) _Kelly
Destroy and Conquer – 15:37
12 lb. wall ball. 14lbs was a little to heavy after the first round. Its crazy the difference 2lbs makes!! Great Job today!!!
I had a dream last night I died and went to hell. I can’t remember much but it was really hot…and there were wall balls….
14:53, wall balls getting better, felt a sense of accomplishment after I got done because these are one of my goats for sure.
Ross and Dillon you guys absolutely crushed it, awsome job you guys! And yes Jill the hollow rocks did suck soo good!
John Thomas