The Vine Yard CrossFit

WOD&WINE/2019 OPEN

DEC 26th, 2018 OPEN PROGRAM

TRACK DAY 

200M RUN rest 1 min x 6 

400m run rest 90 sec x 4 

1600m run 


MARGAUX 2018

1k ski erg+ 10 burpees on the minute x 10 minutes
30 min mobility

include 10 ghr + 10 r hyper x 4 rounds nft
2 min banded hip march

3 seated box jumps x 5
p snatch to max, then 2 otm x 10 min (ps on even min, 2 s mu on odd min)
p clean to max then 2 p clean + 20 ft ribbon hs walk (walk in a ribbon pattern practicing turning) otm x 10 min

30 muscle ups for time
metcon 1
15 deadlifts 225/155 + 30 wall balls 20/14# x 3 rounds

rest as needed
 

metcon 2
21 pistols + 21 box jumps 24/20 + 21 cal row x 2 rounds

accessory
1 min free standing hs hold + 5 parallete hspu + 15 evil wheels + max unbroken bar mu x 4 rnds nft

Margaux AlvarezComment