The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 14th, 2018 OPEN PROGRAM - HAPPY VALENTINES

WARM UP
1000m ROW CHILL PACE THEN 20 SEC ALL OUT/ 40 SEC CHILL X 3 MIN

MOBILITY
90 SEC LEFT ARM 90 DEGREE BANDED HOLD
2 SEC LEFT ARM BANDED INTERNAL ROTATION
90 SEC BANDED LEFT ARM TRICEP
 
90 SEC RIGHT ARM 90 DEGREE BANDED HOLD
2 SEC RIGHT ARM BANDED INTERNAL ROTATION
90 SEC RIGHT ARM BANDED TRICEP HOLD 

WE APOLOGIZE IN THE VIDEO THE ARMS ARE OUT OF SEQUENCE 

1 MIN BANDED OVER THE RIGHT SHOULDER HOLD
1 MIN BANDED OVER THE LEFT SHOULDER HOLD
2 MIN LEFT BANDED LIZARD
2 MIN RIGHT BANDED LIZARD
3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN RIGHT   
   1 MIN LEFT
1 MIN ELEVATED LAT HOLD 

ONE TOTAL ROUND OR 20 TOTAL MINUTES 

ACCESSORY:

KIPPING COMPLEX
3 NEUTRAL TO HOLLOW
3 NEUTRAL TO SUPERMAN
4 SUPERMAN HOLLOW COMPLEX 

5 FALSE GRIP STRICT RING PULL UPS 

ACCESSORY IS 4 ROUNDS NFT 

METCON:

FOR TIME 1 CHEST TO BAR + 1 THRUSTER 95/65 + 25 DU
INCREASE ONE REP ON C2B AND THRUSTER EACH ROUND
2/2/25
3/3/25
4/4/25
5/5/25
6/6/25
7/7/25
8/8/25
9/9/25
10/10/25 

HAVE FUN AND JUST GAUX 

MARGAUX 2018 AS USUAL IS UNDER THE VIDEO 

125 du buy in
30 du otm x 5 min
30 min mobility
2 legless as fast as possible then 1 peg board + 15 ring rows x 4 rounds

ohs to max
2 ohs even 30 ft hs walk odd x 20 min running clock
rest as needed
15/12 cal assault bike + 10 burpee over bench + 10 heavy dball overs + 15 cal row rest 3 min x 4

no accessory today

Margaux Alvarez3 Comments