Thad has been a welcome addition to Vagabond CrossFit coming all the way from Atlanta!
I. Schedule for the Holiday Week:
Thursday: 9:00 am, 4:30 pm(All Levels), 5:30 pm, 6:30 pm
Friday: 9:00 am and 12:30 pm
Saturday: Closed
Sunday: 11:00 am
*Make sure you are at one of the classes on Friday either 9:00 am or 12:30 pm. We will be doing a special wod called the 12 Days of Christmas, so be there!*
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Shoulder Band Hangs Series
Hamstring Openers Series
Quad Stretch(Hip Flexion/Extension)
Coach B Warm-Ups
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Good Mornings, Work to a 3 Rep Max
B. “Interval Balling”(4 Sets of):
15 Burpees
30 Wall Balls @ 20/14
Rest 1:1 Interval, Rest after each set as long it takes you to complete each set.*
IV. Competitors Schedule Workouts of the Day:
A1. Good Mornings, Work to a 3 Rep Max
A2. Landmines, 3 sets of 8-10 reps
B. “Interval Ballin”
Post Weights Used and Time to Complete to Comments.
definitely harder than it looks … got 16:36 for a time using a 14# ball. got 140# for the good mornings. have a great holiday everyone!!
Worked up to 155 on the goodmornings, doing the sets of landmines in between with the bar, then 20lbs added, then 30, then got 12:26 on the wod as RX’d.