CrossFit Martha's Vineyard

WOD:

A. Squat Clean

Heavy single

or

Back Squat

Heavy set of 3 reps

B. 3 Rounds

400m Run

15 Toes2Bar

WOD:

EMOM x 15

1st min: 15/10 Cal Bike

2nd min: 16 Box Jumps

3rd min: 8 Deadlifts (245/165)(165/115)

WOD:

Every 4:00 x 5

30 Air Squats

20/15 Calorie Row (scale to 17/12 cals)

7 Clean and Jerks (115/85)(105/70)

*sub 14 DB Snatches for C&J’s*

Deadline to order hoodie and baseball t’s is today

WOD:

Option 1:

A. Overhead Squat

Build to a heavy set of 3

B. For Time

20 Power Snatches (95/65)

20 Lateral Burpees

20 Overhead Squats

20 Lateral Burpees

20 Squat Snatches

Option 2:

21 Turkish Get-Ups (25/15)(Right)(video)

50 KB Swings (53/35)

21 Overhead Squats (25/15)(Left)(video)

50 KB Swings

21 Overhead Squats (25/15)(Right)

50 KB Swings

21 Turkish Get-Ups (25/15)(Left)

The deadline for the hoodie/baseball t order is Tuesday night. Get your order in and then do the happy swag dance!

WOD:

1500m Row

100 DU’s

50 DB Walking Lunges (50/35)(35/25)

100 DU’s

1500m Row

WOD:

3 Rounds

10 Front Squats (165/115)

20 Chest2bar Pull-Ups (cob)

50 Double-Unders (100 SUs)

*scale up or down as needed*

*last done 8/3*

WOD:

Tababta

KB Swings (53/35)

Bike

Sit-Ups

Shuttle Sprints

*sub out Elevated Barbell Bridges (video) for KB Swings*