The Vine Yard CrossFit

WOD&WINE/2019 OPEN

FEB 16th, 2018 OPEN PROGRAM

no video today 

Warm up: 1000m chill row


MOBILITY
2 MIN COUCH LEFT
2 MIN DRAGON LEFT
2 MIN LIZARD LEFT
2 MIN PIGEON LEFT
2 MIN COUCH RIGHT
2 MIN DRAGON RIGHT
2 MIN LIZARD RIGHT
2 MIN PIGEON RIGHT
2 MIN SEATED STRADDLE
2 MIN BUTTERFLY 

METCON
7 min amrap ground to overhead 155/105# 

"ACCESSORY
MAX STRICT CHIN UPS
ACCUMULATE 45 SEC HS HOLD "

MARGAUX 2018
1500m chill pace row
mobilize as needed
"20 min amrap
25 snatch 75/55 + 25 c2b + 25 bar facing burpees + 20 snatch 135/95 + 20 c2b+ 20 bar facing burpees + 15 snatch 155/115 + 15 c2b + 15 bar facing burpees + 10 snatch 205/145 +10 c2b + 10 bar facing burpees + 5 snatch 235/165 + c2b + 5 bar facing burpees "
rest as needed
squat 10 rest as needed squat 20
good mornings 5x5
45 s hspu for time
200m run + max s hspu rest 1 min x 4 

400m run + max mu rest 2 min x 3
800m run + max mu
rest as needed 

5 p clean + 5 thruster + 5 shoulder to overhead 225/ 155 x 4 rounds
accessory
1 min free standing hs hold 30 ghd hip extensions + 8 ring ice cream makers x 4 rounds nft 

Margaux AlvarezComment