The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 2nd - 2019 OPEN PROGRAM

WARM UP

8 WALL BALLS EVERY 30 SEC X 5 MIN 

MOBILITY

2 MIN BANDED TRICEP RIGHT
2 MIN BANDED INTERNAL ROTATION RIGHT ARM
2 MIN BANDED SHOULDER JOINT RIGHT ARM
2 MIN BANDED TRICEP RIGHT
2 MIN BANDED INTERNAL ROTATION LEFT ARM
2 MIN BANDED SHOULDER JOINT LEFT ARM. 
3 MIN SEATED STRADDLE
  1 MIN CENTER
  1 MIN LEFT
  1 MIN RIGHT
1 MIN ELEVATED LAT
2 MIN PIGEON RIGHT
2 MIN PIGEON LEFT

ACCESSORY

MUSCLE SNATCH 10 SETS OF 2

METCON

30 WALLBALLS + 50 DOUBLE UNDERS + 30 PUSH UPS
20 WALLBALLS + 50 DOUBLE UNDERS + 20 PUSH UPS
10 WALLBALLS + 50 DOUBLE UNDERS + 10 PUSH UPS

 

margaux 2018

10 wallballs every sec 5 min
30 min mobility

10 legless rope climbs for time 


"2017 regional event 4

60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts



"

1 peg board + 20/15 cal assault bike + 10 burpee bench overs + 10 bmu rest 1:1 x 3