The Vine Yard CrossFit

WOD&WINE/2019 OPEN

APRIL 4th, -2019 OPEN PROGRAM

WARM UP

8 WALL BALLS EVERY 30 SEC X 4 MINUTES

MOBILITY

2 MIN BANDED HAMSTRING LEFT LEG
2 MIN BANDED HAMSTRING RIGHT LEG
2 MIN BANDED RIGHT ARM LAT LIZARD
2 MIN BANDED RIGHT ARM BANDED TRICEP
2 MIN BANDED RIGHT ARM. BANDED SHOULDER JOINT
2 MIN BANDED LEFT ARM BANDED LAT LIZARD
2 MIN BANDED LEFT ARM BANDED TRICEP
2 MIN BANDED LEFT ARM SHOULDER JOINT
3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN RIGHT
   1 MIN LEFT
30 SEC ARCHER RIGHT
30 SEC ARCHER LEFT

ACCESSORY

30 SEC HS HOLD
7 FALSE GRIP RING ROWS

ACCESSORY IS 4 ROUNDS NOT FOR TIME

METCON

21-15-9-15-9
WALLBALL 20/14- PULL UPS

SCALE WITH
21-15-9

margaux below  video

 


MARGAUX 2019
11 wallballs every 30 sec x 5 min
30 min mobility
snatch
clean n jerk
squat 5x5
max hs walk rest 90sec 100 ft hs walk rest 30 sec 80 ft hswalk
45 ghd sit ups + 15 mu + 9 bar mu + 1k row + 9 bar mu + 15 mu + 45 ghd sit ups
rest as needed


MetCon 2
30 alternating pistols + 25 kb swings + 25 C2B x 4 rounds 

accessory
30 ghd hip extensions + 1 min free standing hs hold + 30 sec l sit hold+ 15 seated leg raises x 4 rounds