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VAGABOND CROSSFIT WOD-4/1/10

Workout of the Day:
3 Rounds for time of:
Run 12 Miles
1000 Air Squats
1000 Push-Ups
1000 Sit-Ups

APRIL FOOL’S- Did I Get You?!!

Kelly has been a great addition to the Vagabond Community… She is Killing the On Ramp Program.. Way to Go Kelly!!

Plank Holds with an added BONUS!!!

Preparing the right way for Olympic Lifing… Coach B Warm-Ups…

Dynamic/Mobility Warm-Up: 5-7 Minutes of the following movements:
Deadbug
Frog Stretch
Cobra Stretch
Duck Walks
Hip Openers

Active Warm-Up: 2 Rounds at steady pace of:
Run 400 m
Handstand Attempts x 3
PVC Dislocates x 10
Kipping Swings x 10
Row 250 m

Workout of the Day: “Bodyweight Recovery”
5 Sets of the following movements:
20 Unbroken Air Squats
Rest 10 seconds
25 Unbroken Anchored Sit-Ups
Rest 15 seconds
30 Sec Max Push-Ups
Rest 90 seconds between set

Kevin’s Notes: Do this workout with intent of moving fast and quick throughout each movement. Your goal is to go unbroken throughout the 5 sets. Work as Hard and as fast as possible. The reason for this workout is to recover from the last 3 workouts, but still to get some good functional movements into our programming.

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