The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 5th, 2018 OPEN PROGRAM

Warmup: 5 wall balls 20/14# to 12/11ft target if possible every 30 seconds x 4 min

Mobility:

2 min seated straddle

1 min couch stretch each leg

1 min lizard stretch each leg

1 min single arm T stretch

2 min elevated lat raise with bent arms

x 2 rnds, 20 min

 

Accessory:

Max strict chin ups + 5 double arm db ohs (start light) x 4 rnds nft

 

Metcon:

10 min amrap of: 8 db hang power cleans 50/35# + 8 db s2oh + 10 t2b 

A grip killer, have fun!

margaux 2018 

2k chill row

Mobility 30 min

4/4/6 complex + 2 legless rope climbs + 15 ring rows x 4 rnds nft

snatch 6x3

clean 6x3

front squat 6x3 with temp 4 sec doen 1 sec pause explode out

400m run + max mu rest 2 min

800 m run + 6 bar mu rest 3 min x 2

rest as needed

15/12 cal assault bike + 100 ft hs walk + 50 wallballs x 2 rounds 20/14 10 ft target

rest as needed

12 strict hspu + 5 clean n jerk 225/155 + 20 pull ups x 4 rounds

accessory

30 ghd hip extensions + 5 parallette hspu + 1 min free standing hs hold + max strict chin ups x 4 rounds nft

 

 

Margaux AlvarezComment