The Vine Yard CrossFit

WOD&WINE/2019 OPEN

APRIL 13TH, 2019 OPEN PROGRAM


WARM UP

8 WALL BALLS 20/14# EVERY 30 SEC X 5 MIN

MOBILITY

1 MIN RIGHT ARM 90 DEGREE BANDED HOLD
1 MIN LEFT ARM 90 DEGREE BANDED HOLD
4 ROUNDS FOR 4 TOTAL MINUTES
1 MIN ARCHER STRETCH LEFT
1 MIN ARCHER STRETCH RIGHT
2 MIN BANDED INTERNAL ROTATION LEFT ARM
2 MIN BANDED SHOULDER JOINT STRETCH
2 MIN BANDED INTERNAL ROTATION RIGHT ARM
2 MIN BANDED SHOULDER JOINT STRETCH RIGHT ARM
2 MIN SINGLE BENT LEG QUAD STRETCH RIGHT LEG
2 MIN SINGLE BENT LEG QUAD STRETCH LEFT LEG
2 MIN ELEVATED LAT BENT ARMS

ACCESSORY

5 (2) DB OHS - SEE VIDEO
8 DEFICIT HSPU (SCALE TO REGULAR HSPU IF NEEDED)
X 4 RNDS NFT

METCON
20 MIN RUNNING CLOCK:
MIN 1) AMRAP DB MANMAKERS (WITH NO SQUAT) 50/35# - SEE VIDEO
MIN 2) AMRAP WALL BALLS 20/14#
MIN 3) AMRAP BAR FACING BURPEES
MIN 4) REST
A TOTAL OF 5 RNDS - IF NEED TO SCALE, DO 4 RNDS - FINISHING ON MIN 16

THIS IS A CHALLENGING WORKOUT - GIVE IT THE BEST YOU HAVE

 

MARGAUX 2018

1250 chill row + 35 open bar thrusters + 1250 chill row
30 min mobility
9 muscle ups + 9 power cleans 185/135 + 7/7 - 225/155 + 5/5 - 270/175 + 3/3 - 295/195
rest as needed
150 ft hs walk rest 1 min 120 ft hs walk rest 30 sec 60 ft hs walk
rest as needed
2 p snatch + 2 s mu x 10 min
running clock 20 min: even min 2 p clean ahap, odd min amrap s hspu
5x5 good morning
5x5 squat
rest as needed
45 wall balls 20/14# + 45 chest to bar + 45 ghd sit ups + 30/30/30 + 15/15/15
accessory: 30 hollow rocks + 12 evil wheels + 8 single arm rows x 4 rnd nft