The Vine Yard CrossFit

WOD&WINE/2019 OPEN

March 7th, 2018 OPEN PROGRAM

WARM UP

9 WALLBALLS EVERY 30 SECONDS X 5 MINUTES 

MOBILITY 


2 MIN ARCHER LEFT ARM
2 MIN ARCHER RIGHT ARM
2 MIN BANDED SHOULDER JOINT LEFT ARM
2 MIN BANDED SHOULDER JOINT RIGHT ARM
3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN RIGHT
   1 MIN LEFT ARM
2 MIN BANDED LIZARD LEFT LEG
2 MIN BANDED LIZARD RIGHT LEG
2 MIN LEFT LEG RIGHT LEG BANDED HAMSTRING
2 MIN RIGHT LEG BANDED HAMSTRING
30 SEC LAYING RIGHT LEG SEATED FIGURE FOUR
30 SEC LAYING LEFT LEG SEATED FIGURE FOUR
2 MIN LAT STRETCH OVER PVC 

ACCESSORY

3 HOLLOW ROCKS
2 VUPS
ONE SET IS 7 TOTAL REPS 

REST 2 MIN X 4 TOTAL SETS 

WORKOUT


45-30-15
PULL UPS + WALLBALLS 20/14 + ABMAT SIT UPS 

you can find Margaux 2018 underneath video thanks for the support 

warm up

10 wallballs every 30 sec x 5 min

5 double arm db ohs x 5 as light as needed

10 ghr + 10 r hyper x 4 rounds nft

1 push press + 2 push jerk rest 1 min x 10

rest as needed

1 clean + 1 front squat + 1 h squat x 15 rest 1 min between rounds ahap

50 db bench for time 50/35 each time you rest 1 legless rope climb

rest 1 min then 15 mu for time

rest as needed

in 3 min 120 ft hs walk + 30 wallballs + amrap chest to bar rest 2 min x 3

40 min chill run

30 min post run mobility focus hips focus thoracic mobility

15 heavy dball overs + 7 power cleans 275/190 + 15 heavy dball overs for time

accessory

max mu rest 2 min x 2 rest as needed 50 hspu for time

Margaux AlvarezComment