The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 5th, 2018 OPEN PROGRAM

WARM UP

10 BURPEES ON THE MINUTE X 8 MINUTES 

MOBILITY

2 MIN BANDED LIZARD RIGHT LEG
2 MIN BANDED LIZARD LEFT LEG
2 MIN RIGHT LEG BANDED HAMSTRING
2 MIN RIGHT LEG BANDED PIGEON
2 MIN LEFT LEG BANDED HAMSTRING
2 MIN LEFT LEG BANDED PIGEON
2 MIN RIGHT ARM BANDED SHOULDER JOINT STRETCH
2 MIN RIGHT ARM BANDED TRICEP
2 MIN LEFT ARM BANDED SHOULDER JOINT STRETCH
2 MIN LEFT ARM BANDED TRICEP 

ACCESSORY

5 OHS DB SQUAT BOTH ARMS
3/3/5 KIPPING COMPLEX SEE VIDEO 

WORK OUT

3 MIN ON 2 MIN REST X 4 ROUNDS 

5 POWER CLEANS 185/125 + 10 BAR FACING BURPEES + 10 WALLBALL 30/20 + 15 CAL ROW - START EACH ROUND WHERE YOU LEFT 

 

MARGAUX 2018

1750 m row chill pace then 20 sec all out 40 chill x 5
30 min mobility
2 legless rope climbs + 1 peg board + 4/4/6 kipping complex x 4 rounds in this time
1 snatch on the minute x 15 minute ahap
15 snatch 205/145 for time
push press 5x5
1 power clean + 1 hang clean on the minute x 15 minute
rest as needed
8 ohs + 100 ft hs walk rest 2 min x 3
rest as needed
metcon 1
500m row + 20 toes to bar x 4 rounds for time
rest as needed
metcon 2
10 bar mu + 15 pull ups + 25 ghd sit ups x 3 rounds for time
accessory
1 min free standing hs hold + 30 ghd sit ups + 5 parallette hspu + 15 evil wheels x 4 rounds 

Margaux Alvarez1 Comment