Dave in a good Spiderman Position with abs tight and back not in overextension!
*Vagabond CrossFit Olympic Lifting Class on Tuesday @ 6:35 pm.*
*Vagabond CrossFit PotLuck Get Together this Sunday, November 13th @ 3:00 pm. Come hang with some Vagabonds and eat some Paleo Friendly Food and watch the Patriots Game!*
*Vagabond No Grain Challenge is on its last legs. How is everyone feeling? Are you sticking with it? We will find out on Thursday, November 17th, 2011 with the results!*
I. Dynamic Specific:
2 to 3 Minutes of Zone 1 Work:
then 3 Rounds of:
Russian Swings x 10 reps
Single Unders x 30 reps
Sit-Ups x 10 reps
Thor. Exentsion by Mike! This looks like a good position in a Snatch Overhead! Work your mobility like you work during your workouts!
II. Dynamic Mobility:
90 Degree Quad Stretch
Box Flexor Stretch
III. Conditioning Workout:
“DRIVE THRU”(For Time of the following):
Row 500 m
20 DB Push Press @ 50/30
50 Wall Balls @ 20/14
20 DB Push Press @ 50/30
50 Box Jumps
Run 400 m
*Levels and Weights will be decided for Level 1 and Level 2 during class and on the board.*
Post Time to Complete to Comments.
Tough WOD… do these seem to get more difficult? I do love how we are running and rowing more.. (yes I said this out loud)
OLY Class… Thanks John D….Kelly it was great you were there!!!! I wish you could be there every class!!
OL class was awesome. Finally got a good hour to work on my number 1 goat: snatches. Melissa you killed them like they were nothing, awesome job, girl! =)