Aerial View of Box Jumps by some Vagabonds!! Keep Working Hard!
I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Samson Stretch(Open Hip Capsules)
Hamstring Band Stretch
Calf Stretch
Lacrosse Ball Hamstring Release
Quad Stretch(Hip Flexion/Extension)
II. Skill of the Day and Metabolic Conditioning Workouts of the Day:
A. Skill of the Day(Pull-Ups)
1. Kipping Swings
2. Kipping Pull-Ups
3. Butterfly Pull-Ups
B.”Mainsite Twin”(3 Rounds for time):
Row 500 m
15 Pull-Ups
50 Air Squats
15 Pull-Ups
C. “Competitors Scheduled Workouts of the Day”:
A. Deadlift on the Minute, 10 sets of 2 @ 90@ of 1 Rep Max
*Rest 60 seconds between sets and stay at same weight for total of 10 sets.*
B.”Mainsite WOD”(3 Rounds for time):
Run 400 m
15 Pull-Ups
50 Air Squats
15 Pull-Ups
Post Time to Complete to Comments.
This is a great picture!
Confused do we do both WODS the row one and the run one??? or do we pick one or the other?….THe COMP. WOD looks good! today was a killer of a double wod 5 rds of 50 double unders and 10 burpees was 720 i think and afternoon was 255lbs front squat for 3 and did the wod 3 rds of 15HPC at 135 and 15 box jumps at 30 inches at 339….good day!
Hey Ross,
The Comp Schedule is a new thing… You guys will be doing whatever the Comp Schedule says.. So follow that
Thanks O’Malley for clearing that up for me, see you soon!
Did the workout rx, but ran 400m instead of rowing. Had to use the band for the last like 7 of the pull ups on the 3rd round because I couldn’t kip anymore. Ripped my hands in 4 places, but it only makes you stronger!! =) Got a terrible time of 26:41, definitely not happy with that. Linked the pull ups together though! Good job to the 9am class again today.
I got a mother of a rip on my hand too and some blood blisters
waaaaaaa! think my time was 19 something
Kelly, don’t worry about the time…you finished and didn’t give up, thats most important!!! And ripping your hands is the worst!!!
Melissa where u b @? Are you still hung over from your Birthday?
did the WOD today in 1052….i know what i need to work on…..then did the DL at 405lbs for 10 sets of 2….tried to do my 90% but to much for that workload so i made the decison to bump down to 405lbs and do the whole WOD at that weight!
Thanks Melissa …. definitely hope to see you again soon … I might come by the 530am class next Tuesday!! =)
Did the competitor version with the running as RX’d, 10:34. Did the deadlift after, the 10 sets were:275, 295, 305, 315, 305, 305, 305, 305, 305, 305. The deadlift workout was pretty damn tough doing 2 every minute like that, but that heavy strength stuff is where i need the most improvement so that was great!
I wish Matt… I’ve been sick…It sucks…