The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 11 th - 2019 OPEN PROGRAM

MOBILITY

2 MIN ELEVATED PIGEON LEFT LEG
2 MIN ELEVATED PIGEON RIGHT LEG
2 MIN COUCH LEFT LEG
2 MIN COUCH RIGHT LEG
2 MIN PUPPY DOG
1 MIN SEAL
3 MIN FOAM ROLL
3 MIN SEATED STRADDLE
  1 MIN CENTER
  1 MIN RIGHT
  1 MIN LEFT
2 MIN ELEVATED LAT
1 MIN SEAL

ACCESSORY

1 WALL WALK + 45 SEC HS HOLD
10 FALSE GRIP RING ROWS
x 4 RNDS NFT

METCON

500M ROW + 100 WALL BALLS 20/14# TO 10FT TARGET + 500M ROW FOR TIME 

 

Margaux 2018

11 wall balls 20/14 every 30 sec x 5 minutes
30 min mobility include 10 ghr + 5 db 2 arm ohs x 4rnds in this time
45 mu for time 8 min cap
max power snatch then max power clean
running clock
min 1) 8 db manmakers 50/35
min 2) amrap p snatch 70%
min 3) amrap wall balls 20/14#
min 4) 10 bar facing burpees afap
min 5) rest
20 min clock
rest as needed
9 push press from floor 185/125 + 18 power cleans + 36 deadlifts for time
rest as needed
15/12 cal assault bike + 10 burpee bench overs + 15/12 cal row + 15 chest to bar pull-ups, rest 2 min x 3 rnds


accessory
8 deadlift swing rows + 15 seated leg raises + max wall facing hs hold x 4 rounds

Margaux AlvarezComment