The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 29th, 2018 OPEN PROGRAM

WARMUP: 

100 DU then
 20 DU OTM WITH SINGLES IN REMAINING TIME X 4 MIN

MOBILITY

2 MIN FOAM ROLL  (shoulders, lats, glutes, quads, hamstrings)
2 MIN BUTTERFLY
1 MIN T STRETCH LEFT ARM
1 MIN T STRETCH RIGHT ARM
1 MIN COUCH STRETCH LEFT LEG
1 MIN COUCH STRETCH RIGHT LEG
1 MIN LIZARD LEFT LEG
1 MIN LIZARD RIGHT LEG 

MOBILITY IS 2 ROUNDS OF 20 MIN 

ACCESSORY

15 EVIL WHEELS

3 NEUTRAL TO HOLLOW + 3 NEUTRAL TO SUPERMAN + 5 SUPERMAN/HOLLOW COMPLEX

ACCESSROY IS 4 ROUNDS NFT 

METCON
8 MIN AMRAP
 2 THRUSTER 95/65# + 2 TOE TO BAR
increase each round by 2 reps
4/4 + 6/6 + 8/8 + 10/10 and so on
GOOD LUCK 

as always extra work and Margaux 2018 is below video thank you again for following us 

WARM UP

6 wallball every 30 sec 11 ft x 5 minutes
30 min mobility 

include 2 legless + 1 pegboard + 15 ring rows

WEIGHTLIFTING


10-8-6-4-2 snatch
rest as needed
10-8-6-4-2 clean
10-8-6-4-2 front squat from the floor for time you choose weights
rest as needed

METCON 1
35 ghd sit ups + 10 heavy dball overs + 10 db s2oh 70/50 x 2 rounds  
rest as needed
200 ft hs walk for time
rest as needed 

hip thrust 5x5

METCON 2
15 mu + 100 du + 12 mu + 75 du + 9 mu + 50 du for time
rest as needed
12 parallett hspu for time 

Margaux AlvarezComment