The Vine Yard CrossFit

WOD&WINE/2019 OPEN

DEC 6th, 2018 OPEN PROGRAM

WARMUP: 
9 burpees otm x 9 min

MOBILITY:
1 min banded lizard each leg
1 min banded hamstring each leg
1 min banded pigeon each leg
1 min shoulder joint stretch each arm
1 min bent arm tricep stretch
x 2 rnds, 20 min total

ACCESSORY: 
Max strict chin-ups + 5 single arm DB press x 4 rnds nft (not for time)

METCON: 
10 cal row  + 10 DB power cleans 50/35# + 10 burpees + max unbroken t2b rest 2 min x 4 rnds

 

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EXTRA CREDIT - pull from what you want below

WARMUP: 10 wall balls 20/14# every 30 seconds x 5 min

30 min mobility
2 legless rope climbs + 15 ring dips x 4 rounds in this time
Bench press 10-8-6-4-2
Back squat 5x5
10-8-6-4-2 thruster unbroken
20 ft hs walk between sets
HS walk performed in 5 ft square increments / thruster weight ahap and unbroken
rest a needed 

METCON 1: 15 pull ups + 20 ft OH walking lunge w 2 kb 53/35# + 15 t2b x 4 rnds for time

rets as needed 

METCON 2: 15 bar mu + 30 wallballs 30/20# + 12 bar mu + 45 wallballs + 9 bar mu + 60 wallballs for time 

ACCESSORY: 
3 skin the cats + 10 ice cream makers + 5 parallete hspu + max strict weighted chin ups x 4 rounds nft

 

Margaux Alvarez2 Comments