The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JULY 4TH - 2019 OPEN PROGRAM

HAPPY 4TH OF JULY!

WARMUP: 8 BURPEES OTM X 8 MIN

MOBILITY: 
2 MIN BANDED LAT/LIZARD LEFT ARM & LEG
2 MIN BENT TRICEP STRETCH LEFT ARM
2 MIN BANDED LAT/LIZARD RIGHT ARM & LEG
2 MIN BENT TRICEP STRETCH RIGHT ARM
2 MIN SHOULDER JOINT STRETCH LEFT ARM
2 MIN SHOULDER JOINT STRETCH RIGHT ARM
1 MIN BAR HANG
2 MIN PUPPY DOG
2 MIN THREAD THE NEEDLE LEFT ARM
2 MIN THREAD THE NEEDLE RIGHT ARM
1 MIN CHILD'S POSE 

ACCESSORY: ACCUMULATE 30 SECONDS OF LSIT + 6 FALSE GRIP RING PULL UPS (SCALE TO FALSE GRIP RING ROWS IF NEED BE) X 4 RNDS NFT

WORKOUT:
8 S2OH 155/105# + 16 PUSHUPS + 40 DU X 5 RDS FOR TIME
(*SCALE TO 4 RNDS IF NEED BE OR YOU CAN LIGHTEN LOAD TO 135/95 OR 115/75)


MARGAUX 2018
30 min assault bike or rogue echo into 20 sec all out 40 chill x 5
30 min mobility include 8 ghr + 8 reverse hyper x 4
hang snatch + snatch rest 1 min x 12
hang clean + front squat + power jerk rest 1 min x 12
narrow 5x5 backsquat
5x5 db strict press ahap
metcon: 27 thruster 95/65 + 4 legless rope climb + 21 thruster 95/65 + 3 legless + 15 thruster + 2 legless + 9 thruster + 1 legless for time
rest as needed
180 ft hs walk rest 40 seconds 120 ft hs walk rest 20 sec 60 ft hs walk
interval metcon:
assault bike 15/12 cal + 10 bench overs + 15/12 cal row + 7 bar mu rest 1:1 x 4
accessory 1 min free standing hs hold + 15 evil wheels + 15 seated leg raises + 5 rdl's x 4 rounds