CrossFit Martha's Vineyard

WOD:
Option 1:
A. Front Squat x 1

B. Open Workout 22.3 (12 min cap)
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65)
18 Chest2bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75)
15 Bar Muscle-Ups 
30 Double-Unders
15 Thrusters (135/85)

Option 2:
A. Box Back Squats

mobility stength mod:
3-5 Rounds
60 sec Air Chair
40 foot Lunge
20 Squinge Squats

B. For Time
30 Ring Rows
60 Hops (lateral or in place)
30 Single DB Thrusters 
20 Ring Rows
40 Hops
20 Single DB Thrusters
10 Ring Rows
20 Hops
10 Single DB Thrusters

WOD:
Option 1: 
"Ride the Pine"
5 Rounds
10 DB Bench Press
200' Farmer's Carry
400m Run

Option 2:
EMOM x 25
GOAT

WOD:
Option 1:
"Lila"
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 
Ring Muscle-Ups (burpee pull-ups)
Clean & Jerks (185/125)

Option 2:
"Eli"
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Double DB Curls
Double DB Skull Crushers
*200m Run after every EVEN round*
*10 Deadlifts after every ODD round*

WOD:
Option 1:
3 - 4  Zone
AMRAP 3 - 3 - 3 - 4
15/12 Calorie Row
9 Burpee Box Jump Overs
Max Toes2Bar
rest 1 min between amraps

Option 2:
7 Rounds
10/8 Calorie Bike
10 MB Knee Ups
10 MB Chest Pass
10 MB Sit-Ups

WOD:
Option 1:
A. Power Snatch + Hang Squat Snatch

B. "Karabel"
10 Rounds
3 Power Snatches (115/85)
15 Wallballs

Option 2:
20 min AMRAP
5 Slamballs
10 Weighted Drop-ins (each)
15/10 Cal Row
20 Alt V-Ups
25' Prowler Push 

WOD:
Option 1:
1000m Run
8 Rope Climbs
60 Bar facing Burpees
40 Toes2Bar
20 Deadlits (275/175)

Option 2:
4 Rounds
10 MB Knee Ups
20 Plank K2E's
30 Half Swings
40 Air Squats
500m Row

WOD:
Option 1:
Open Workout 21.1
1 - 3 - 6 - 9 - 15 - 21 
Wall Walks
10 - 30 - 60 - 90 - 150 - 210
Double-Unders

Option 2:
EMOM x 20
Banded March
Banded Side Bends
Bike
Hang Deadlifts (75/55)

WOD:
Handsome Devil"
5 Rounds
20 - 16 - 12 - 8 - 4 Devils Press
30 Sit-ups
50' DB Goblet Lunge 

Option 2:
EMOM x 25
GOAT

WOD:
Option 1:
"Bane"
40 Handstand Push-Ups
20 Muscle-Ups
10 Rounds "Macho Man"

Mods: DB Push Press, Burpee Pull-ups, strict Pull-ups, 40 Ring Rows

"Macho Man"
3 Power Cleans (135/95)
3 Front Squats
3 Jerks

Option 2:
2 Rounds
20 Ring Rows
20 Calorie Row
20 Push-Ups
5 Rounds of DB "Macho Man"

1 Round of DB "Macho Man"
3 DB Power Clean (Right side)
3 DB Front Squats
3 DB Jerks
3 DB Power Cleans (Left side)
3 DB Front Squats
3 DB Jerks

WOD:
Option 1:
A. 1 Snatch Pull + 1 Snatch High Pull + 1 Squat Snatch

B. "Snake Bite"
21 - 15 - 9 
Squat Snatches (95/65)
Chest2Bar Pull-Ups

mods: Power snatch into OHS, Power Snatch, Squat clean
cob pull-ups, ring rows


Option 2:
6 Rounds
16 DB Bench Fly's (20/15's)
16 DB Skull Crushers
16 DB Hang Snatches (50/35)
16 Floor2Bars
16 Alt V-Ups