The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 31st, 2018 OPEN PROGRAM

WARMUP: 100 DU BUY IN THEN 30 OTM X 5 MIN 

MOBILITY 

3 MIN SEATED STRADDLE
1 MIN BAR HANG
2 MIN T STRETCH LEFT ARM
2 MIN T STRETCH RIGHT ARM
2 MIN ELEVATED LAT STRETCH
2 MIN BANDED LIZARD RIGHT LEG
2 MIN BANDED RIGHT HAMSTRING
2 MIN BANDED LIZARD LEFT LEG
2 MIN BANDED LEFT LEG HAMSTRING
2 MIN BUTTERFLY 

ACCESSORY 

15 EVIL WHEELS
1 MIN FREE STANDING HS HOLD
X 4 ROUNDS NFT 

METCON 

21 THRUSTERS 135/95 + 15 TOES TO BAR + 9 BAR MU X 3 ROUNDS FOR TIME 

NO VIDEO TODAY - WE'VE BEEN WORKING A LOT OF BUSINESS OPPORTUNITIES SO TIME HAS BEEN SPREAD THIN, WE'LL BE BACK ON IT FOR FRIDAY! THANKS FOR ALL YOUR SUPPORT AND UNDERSTANDING!

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MARGAUX 2018

WARMUP: 1k ski erg into 10 burpee new open standards x 10 min
30 min mobility, include 2 legless rope climb + 1 pegboard + 15 ring rows x 4 rounds in this time
2 full snatch on even min, 15 cal row on odd min x 20-minute ahap
10 ohs 205/145 + 100 ft hs walk rest 2 min x 3
6x2 rack pulls
max thruster from floor
rest as needed 

metcon 1
30 pull ups + 30 hspu + 30 cal row + 20/20/20 + 10/10/10 for time
rest as needed 

metcon 2
12 cal assault bike + 10 cal ski erg + 10 heavy dball overs 150/100# + max toes to bar unbroken rest 2 min x 4 

no accessory today

Margaux AlvarezComment