The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 27th- OPEN 2019

 

WARM UP

9 WALLBALLS EVERY 30 SECONDS X 5 MINUTES 

MOBILITY

2 MIN BANDED TRICEP LEFT ARM
2 MIN BANDED INTERNAL ROTATION LEFT ARM
2 MIN BANDED LAT LIZARD LEFT
2 MIN BANDED TRICEP RIGHT ARM
2 MIN BANDED INTERNAL ROTATION RIGHT ARM
2 MIN BANDED LAT LIZARD RIGHT
2 MIN ELEVATED LAT HOLD
2 MIN FOAM ROLL
2 MIN BANDED RIGHT PIGEON
2 MIN BANDED LEFT PIGEON

ACCESSORY

3 SKIN THE CATS
MAX UNBROKEN TOES TO BAR 

X 4 RNDS NFT

WORK OUT 

FRIDAY AMRAP
12 MIN 

12 HSPU + 12 WALLBALLS 20/14 + 15/12 CAL ROW + 12 BOX JUMPS 24/20

1k chill row warm up 

30 min mobility

snatch warm up
3 attempt to max
1 attempt every 90 sec

120 ft hs walk unbroken count feet if you do not make it
amrap in 3 min - 

for above follow 2014 regional standards

when done subtract total walk from 360 and walk rest for time

metcon 1 

6-9-12-9-6
burpees over bar
front squat 185/135
c2b 

rest as needed 

metcon 2

with weighted vest
12 toes to bar
8 hspu
400 m true form run
x 4 rounds

rest as needed
metcon 3

15 bmu + 30 pistols + 15 p snatch 45/35 x 3 rounds

accessory

8 ring ice cream makers
5 parallette hspu
30 weighted vest ghd hip extensions
x 4 rounds