The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 6th, 2018 OPEN PROGRAM

WARMUP:

 100 DU then
 20 DU OTM WITH SINGLES IN REMAINING TIME X 5 MIN 

MOBILITY

1 MIN BANDED LAT / LIZARD RIGHT LEG
1 MIN BANDED LAT / LIZARD LEFT LEG
2 MIN FROG STRETCH
2 MIN BUTTERFLY
2 MIN SEATED STRADDLE 

X 2 RNDS, 20 MINUTES


ACCESSORY

30 PUSH UPS
8 GHR (SEE SCALE IN VIDEO)
X 4 ROUNDS NFT 

METCON
25 WALL BALLS 20/14# + 20 DEADLIFTS 115/75# + 15 FRONT SQUATS  + 10 SHOULDER TO OVERHEAD x 3 rnds for time

 

 

 

MARGAUX 2018

25 min assault bike then 20/40 x 4 min

30 min mobility

max snatch

max clean n jerk

take 70% of max snatch 15 for time

take 70% of max cj and 15 clean for time

rest as needed

15 wallball 20/14# + 15 thruster 115/75 + 12/12 - 9/9 - 6/6 -3/3 for time

rest as needed

50 cal row + 50 box jumps 30/24 inch + 50 toes to bar + 50 cal row for time 

Margaux Alvarez1 Comment