The Vine Yard CrossFit

WOD&WINE/2019 OPEN

FEB 9th, 2018 OPEN PROGRAM

WARM UP

1K ROW CHILL PACE 

MOBILITY

2 MIN RIGHT ARM BANDED TRICEP
1 MIN RIGHT ARM STRAIGHT BANDED HOLD
2 MIN RIGHT ARM BANDED INTERNAL ROTATION
2 MIN LEFT ARM BANDED TRICEP
1 MIN LEFT ARM STRAIGHT BANDED HOLD
2 MIN LEFT ARM BANDED INTERNAL ROTATION
2 MIN LEFT LEG BANDED LIZARD
2 MIN BANDED LEFT LEG HAMSTRING
1 MIN ELEVATED BANDED PIGEON
2 MIN RIGHT LEG BANDED LIZARD
2 MIN BANDED RIGHT LEG HAMSTRING
1 MIN RIGHT LEG ELEVATED BANDED PIGEON 

20 TOTAL MINUTES 

ACCESSORY

12 EVIL WHEELS
8 RING DIPS
4 ROUNDS NFT 

WE SUGGEST DOING ACCESSORY AFTER THE AMRAP TODAY 

METCON
9 MIN AMRAP
3 CLEAN N JERK 135/95 + 3 CHEST TO BAR PULL UPS
ADD 3 REPS AFTER EACH COMPLETED SET
IE 3-3-6-6-9-9-12-12 ......... 

MARGAUX 2018 AFTER VIDEO 

 

Margaux 2018

1500m chill pace row 

open test 9 min AMRAP
 45 du + 21 wallball 20/14 + 7 bar mu 

rest as needed 

P SNATCH TO MAX
"20 min running clock
min 1) 2 p snatch min 2) amrap bar facing burpees 3) cal row 4) pistols 5) rest "
p clean to max
push press 6x3
squat 10 rep rest as needed squat 20 rep 

1 l sit rope climb + 100 ft hs walk rest 1 min x 3
200m run + max c2b rest 1 min x 6
400m run + max mu rest 2 min x 2
1600m run + 60 hspu for time
21 back squat 265/185 + 14 mu + 7 p cleans 

no accessory 

Margaux AlvarezComment