"Johnny Dangerous"(1.12.2011)

Susan has some slight knees problems! How Do we adjust the movements and make sure she is safe? We add a box and make sure that knee stays behind the toes with an upright torso!

I. Vagabond White-Out:
The snow will be coming throughout the night and through the morning. The morning classes are canceled, but want to give everyone an opportunity to get a workout in to keep up with their training. The snow is supposed to stop by 2:00 pm, so let’s pray that it does. Check webpage throughout the day, just in case it is a total white out. The schedule for tommorow is the following:
On Ramp Classes: Canceled: Rescheduled for Thursday, January 13th, 2011 @ 7:30 am
Open Gym Format: 4:00 pm to 8:00 pm
*Make sure you are in by 7:00 pm to get your mobility training in and also your workouts.*
*This is an open gym format with no designated class time. Just come in between the hours allotted, 4:00 pm to 8:00 pm, and you will be golden.*
*Who will be the winter warriors for the day?!*
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Hang Power Cleans, 1-1-1-1-1
*Compare to December 1st, 2010.*
B. “Johnny Dangerous”(5 Rounds for time):
10 Kettlebell Snatches(5 each arm)
15 Box Jumps
*Phase 1*
Kettlebell Snatches @ 35/20
*Phase 2*
Kettebell Snatches @ 45/30
*Phase 3*
Kettlebell Snatches @ 55/35
III. Competitors Workouts of the Day:
Rest Day or Come into perform Vagabond Workout of the Day
Post Weights Used and Time to Complete to Comments.