Vagabond Olympic Lifting Clinic... Nicole taking Kelly and Janet through the progression of the clean! Leave Comments on what you thought about the clinic and was it helpful?
I. Schedule for Holiday Week:
Monday: Regular Gym Hours
Tuesday: Regular Gym Hours
Wednesday: 5:30 am, 6:30 am, 7:30 am, 9:00 am, 4:30 pm, 5:30 pm, 6:30 pm
Thursday: Gym will be closed due to Thanksgiving
Friday: 6:30 am, 7:30 am, 9:00 am, 4:30 pm, 5:30 pm, 6:30 pm
Saturday: Regular Gym Hours
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Jump Rope, Bike, or Row)
Hamstring Partner Stretch
Hamstring Band Stretch
Front Rack Band Stretch
Squat Openers(Against Wall)
Thor Extensions(Foam Roller or Lacrosse Balls)
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Back Squat, 5 sets of 3 reps
*Compare to Feb 25th, March 4th, March 11 th, April 7th, June 18th, and September 30th.*
B.”The U Crew Memorial WOD”(4 Rounds for time):
100 Feet Walking Lunges Overhead(45 lbs plate)
30 Wall Balls @ 20/14
20 Box Jumps @ 24/20
10 Deadlifts @ 185/125
*The U Crew Memorial WOD is in honor of my two best friends, John and Pat, who have served in Afghanistan during the War Time. Pat has served once already and is getting ready for his second deployment and John is currently serving in Afghanistan on his first tour of duty. Both are 1st Lt. in the United States Marine Corps. Thank You for your service and protection of our country.*
Post Weights Used and Time to Complete to Comments.
Nice hook grip, Janet 😉
Ok so I read this WOD like 4x thinking “damn, glad I missed this one!”….only to have it dawn on me that this IS Monday’s WOD. Rats.
Thank you John and Bragan! <3 l. I'll thank you even more when I DIEEEEEEEEEEEEEEEEEEEEE after this workout!
Hey Pam,
This is kevin the owner of vagabond. You can come in anytime when vagabond is open, check the schedule and give me a call on the contact information. Give us a call, love to have you stop in.
Kyle, Kyle, Kyle…..damn! Card carryin BADASS! You’ve come so far, so fast. Absolutely inspirational performance today, RX all the way. You did John and Pat’s workout proud.
I know I missed todays workout but I’m checking on a vagabond who appears to have gone missing from the 5:30am class…. Her first name is RITA….. Where are you Rita??
Come back to us, Rita!!
Haha, thank you so much Jill! Today’s work out absolutely killed me. I would take the filthy 50s over this any day! After the work out I couldn’t even understand real life or what was going on around me, so sorry if I was ignoring anyone trying to talk to me haha! Everyone did so great this morning, very proud of our 5:30 a.m. class!
LMFAO!!!!!! dude, you totally looked DAZED!! I even asked you if you were OK!
Rough workout today. Experienced my sports induced asthsma for first time in 15 years w this workout! Major props out to Janet who killed it in less than 20minutes!
After the first round, I didn’t think I was going to finish. Did rx but with 35# plate for overhead lunges. 27:45 for a time. got 170# for 3 rep back squat. Good job to the 5:30pm crew. Phew!
I miss you guys!! I’m going to come back tomorrow….works be absolutely crazy, i was there at 6:30 this morning and just got home….from the comments you guys are doing sooo well!
Good job today everybody, today’s workout hit me harder than I thought it would, and alot of people put up much quicker times which was awsome, as a competitor humbling, and motivating; I am proud of everybody for getting through today’s WOD, because that was a hell of a test of mental toughness! Didn’t remember exactly what my time was, except that it was over 27 minutes and under 30. See you all tomorrow!
great workout today completely killed me but i did better than i thought considering it was the third WOD of the day for myself…..got 1724 and i went light with back squat finishing at 245# great job to everyone at the 530pm class it was awesome to see everyone pushing through that wod!!
Great workout today at the 5:30 class. Good to do that hard workout in honor of the two Marines serving overseas. 245 squat, 21:45 for time. See you on Wednesday.
RX but w/ 35 lb ovh lunges; 160 lbs for back squat. My legs are feeling that workout. It took me 29:05 I am happy I got through it! Thanks for pushing me guys!!
this workout killed me my legs still feel like jello today. happy w my time tho finished in 1810 the ovh walking lunges was by far the hardest part.