Jessica is in a good hollow position during her gymnastic kip for her pull-up!
I. Vagabond Schedule for Sunday, February 6th, 2011:
9:00 am and 10:00 am class times
II. Metabolic Conditioning Workouts of the Day:
“Super Sunday Part II”(Do the following for time):
Start: Row 500 m
3 Rounds of the following:
5 Back Squats
10 Dead Hang Pull-Ups
15 Kettlebell Swings
Finish: Row 500 m
*Level 1*
Male Back Squat @ 3/4 Bodyweight and Female Back Squat @ 1/2 Bodyweight
*Level 2*
Male Back Squat @ Bodyweight and Female Back Squat @ 3/4 Bodyweight
*Level 3*
Male Back Squat @ 1 1/4 Bodyweight and Female Back Squat @ Bodyweight
III. Competitors Schedule Workouts of the Day:
Rest Day
*All Competitors we will be starting a new program starting on Monday. The Program will be based on your weaknesses and hitting them over the next 6 weeks before the Online Qualifiers. You will have a workout of the day each day, but also you will pick two days during the week where you will work on your weaknesses. The areas of weakness will be in endurance, strength(Wendler Strength), Olympic Lifting, and Gymnastics. These 4 areas of weaknesses will come from 4 different sites of programming.
Gymnastics: www.gymnasticswod.com
Strength: 5/3/1 Wendler Strength
Oly Lifting: www.mikegyms.org
Endurance: www.crossfitendurance.com
*You will choose from these websites and choose 2 days during the week to work on these weaknesses. So, if you want to work on Oly Lifting for the week, you will choose 2 workouts from Coach B’s Site for your workout. If you want to work on pure strength, you will work 2 different movements for the next 6 weeks for pure strength based off the Wendler Strength Program. Please contact me with any questions or concerns.
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