The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 22nd, 2018 OPEN PROGRAM

WARM UP
1000 m row then 20 sec all out 40 sec chill pace x 4 

MOBILITY
2 min child's pose
2 min left leg couch
2 min left leg dragon
2 min left leg lizard
2 min left leg pigeon
2 min elevated lat stretch
2 min right leg couch
2 min right leg dragon
2 min right leg lizard
2 min right leg dragon 

ACCESSORY
max unbroken pull ups
1 min free standing hs hold
x 4 rounds not for time 

METCON
500m row + 21 burpees + 15 db thruster 50/35 + 9 bar mu + 500m row for time

Traveling this weekend, no video for today, thanks for understanding!

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MARGAUX 2018

WARM UP
1750 M ROW THEN 20 SEC ALL OUT 40 SEC CHILL PACE X 5 

INCLUDE 2 LEGLESS ROPE CLIMBS + 1 PEGBOARD X 4 ROUNDS IN THIS TIME 

WEIGHTLIFTING
SNATCH + H SNATCH + OHS OTM X 15 AHAP
CLEAN + H CLEAN + POWER JERK OTM X 15 AHAP
SQUAT 5X5
SNATCH DEADLIFT WITH 2 SEC PAUSE BELOW KNEE 6X2 

METCON 1
15 BMU + 60 FT HS WALK + 20 TOE TO BAR
10 BMU + 80 FT HS WALK + 20 TOE TO BAR
5 BMU + 100 FT HS WALK + 20 TOE TO BAR 

METCON 2
25 P SNATCH 75/55 + 10 HEAVY DBALL OVER 150/100 X 2 

ACCESSORY
30 GHD HIP EXTENSIONS + 1 MIN FREE STANDING HS HOLD + 8 ALT STRICT SINGLE TOE TO BAR + 5 PARALLETTE HSPU X 4 RNDS NFT

Margaux AlvarezComment