Represent Vagabond during the Free Session Monthly Opportunity! Bring in a friend, family member, or anyone!
I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Squat Openers Series(Wall Openers)
Inch Worm to Push-Up
ITB Band Stretch
Super Spiderman Stretch
Super Samson Stretch
Lacrosse Ball Work(Shoulder Girdles)
II. Skill Sets and Metabolic Conditioning Workouts of the Day:
A1. Hollow Rocks, 15 seconds x 6 sets
A2. Ring Holds, 15 seconds x 6 sets
*Rest 30 seconds between each set*
B. “Wall-Hops”(Complete the following for time):
50-40-30-20-10 of:
Wall Balls @ 20/14
Hurdle Hops
*One side Hop is once over an object. We will use barbells, parallets, or anything to jump over.*
III. Competitors Schedule Workouts of the Day:
*Competitors must show up at either noon to complete these workouts. Choose your time and coordinate with other athletes to show up at this time. Please let Kevin know when you will be showing up.*
A1. Overhead Squat, 3-3-3
A2. GHD Raises, 10-10-10
B. “DT”(5 Rounds for time):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
*Weight used will be 155 lbs for men and 105 lbs for women.*
Post Time to Complete to Comments.
….Ouch!
Did the competitors WOD today. I really felt like I just wanted to crawl up and die during that workout. =) Anyway, used 105# for the whole thing which I was really surprised about. Got a time of 16:45. Worked up at 80# for the OVH squat, thanks to Ross’ helpful tips!