The Vine Yard CrossFit

WOD&WINE/2019 OPEN

FEB 6th, 2018 OPEN PROGRAM

OPEN 2018 

200M RUN + MAX PULL UPS
REST 1 MIN X 4
400M RUN + MAX MU
REST 2 MIN X 2
1600M RUN + MAX HSPU 


MARGAUX 2018
125 du then 30 otm x 5 min 

30 min mobility
10 ghr + 10 r hyper x 4 rounds nft 

STRENGTH
bench press 10-8-6-4-2
squat 5x5
weighted pull ups 6x3 

hip thrusts 5x5
rest as needed 

SKILL
30 strict hspu for time 4/2 in defecit
rest 2 min
15 s hspu 6/3 in for time 

rest as needed 

METCON 1
30 mu for time 

METCON 2
100ft sled push + 10 heavy dball overs + 25 ghd sit ups x 3 rounds 

ACCESSORY
1 min free standing shoulder taps + 8 weighted vest hspu + 30 sec l sit hold + 3 skin the cats x 4 rounds nft 

Margaux Alvarez2 Comments