The Vine Yard CrossFit

WOD&WINE/OPEN 2019

March 5th, 2018 OPEN PROGRAM

Warmup: 1000m chill row then 20 seconds all out, 40 seconds chill x 3 min

Mobility:

2 min banded lat/lizard right arm
2 min banded straight arm overhead stretch right arm
2 min banded bent tricep right arm
2 min banded overhead squat hold right arm
then same cycle left arm
2 min elevated lat stretch
2 min child's pose
1 round, 20 min total

Accessory: 3 neutral to hollow + 3 neutral to superman + 5 hollow to superman
5 strict false grip ring pull ups
x 4 rnds nft

Metcon:
In 3 minutes complete: 500m row + 15 thrusters 95/65# + amrap hspu
rest 2 min x 4 rnds

Have fun and just gaux! 

margaux2018 below video

 

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Margaux 2018

1000m row chill

mobility 30 min

18.2

rest as needed

snatch+h snatch rest 1 min x 15 min

front squat 10-8-6-4-2

deadlift 6x3

hs walk 120ft rest 1 min x 3

rest as needed

25 c2b + 25 ghd sit ups + 25 wallballs x 4 rounds

accessory

30 ghd sit ups + 1 min free standing hs hold + 8 bulgarian split squats x4 rounds