The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JAN 23rd, 2018 OPEN PROGRAM

OPEN 2018 TUESDAY TRACK WORK 

TODAY WE USE ROWING INTERVALS 

ACCUMULATE 2K ROW  DO 12 CHEST TO BAR WHEN YOU FALL OFF THE FOLLOWING PACE 

ADVANCED - 1:45 / 1:55 

INTERMEDIATE 1:55/ 2:05

BEGINNER : 2:05/ 2:10

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MARGAUX 2018 

WARM UP
20 min assault bike then 20 sec all out 40 sec chill pace x 5 

MOBILITY
FOCUS ON THORACIC MOBILITY AND INCLUDE THE FOLLOWING
10 ghr + 10 r hyper x 4 rounds include 4/4/6 kipping complex 

WEIGHTLIFTING POWER BIASED
p snatch to max then 2 @ 80% + 20 ft hs walk ribbon alternating direction each minute right vs left x 10 min
bench press
10-8-6-4-2
front squat from the floor (no rack)
10-8-6-4-2
box jump 6x3 

METCON 1
100 ghd sit ups + 100 kbs 54/35 + 100 pull ups 

METCON 2
15 hspu + 9 mu + 50 du x 4 rounds 

ACCESSORY
15 evil wheels + 5 db arnold press + max weighted vest strict  pull ups + 5 weighted vest hspu x 4 rounds nft   

Margaux AlvarezComment