CrossFit Martha's Vineyard

WOD:

Option 1:

1-10 Toes2Bar

10-1 Deadlifts (225/155)

*1 Toes2Bar, 10 Deadlifts. 2 Toes2bar, 9 Deadlifts…etc

Option 2:

50-40-30-20-10

Plate Sit-Up w/ Twist (15/10)

Slamballs

WOD:

Option 1:

Every 3:00 x 6

20/14 Calorie Row

40 Double-Unders

5-5-4-4-3-3 Hang Squat Cleans

*add weight every round*

score is slowest times

and last weight used

Option 2:

18 min AMRAP

20 Walking Lunges

30 Plate Hops

40 Banded Ski Ergs

WOD:

Option 1:

A. Heavy Power Snatch

Heavy set of 5

B. 3 Rounds

10 Power Snatches (115/80)

20 Box Jump Overs

30 Wallballs

Option 2:

A. Strict Press 5 x 5

B. 5 Rounds

3 Barbell Complex (75/55)(45/35)

9 Lateral Bar Burpees

Complex:

3 Bent over Rows

3 Hang Power Cleans

3 Thrusters

WOD:

Option 1:

17 min AMRAP

35/25 Calorie Bike

40 Sit-Ups

30 C2B Pull-Ups

20 Sandbag to Shoulder (70/50)

Option 2:

17 min AMRAP

35/25 Calorie Row

10 Burpee Chin-Ups

20 V-Ups

30 Banded Bridges

WOD:

Option 1:

A. Back Squats

3 sets of 5 reps

B. 21-15-9

Kettlebell Swings

Burpees

Option 2:

20 min AMRAP

10 Push-Ups

20 Mountain Climbers

30 KB Taters (53/35)

500/400m Row

WOD:

Option 1:

Team “Barbara”

Teams of 2

20 min AMRAP

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

Option 2:

20 min AMRAP

500m Row

40 Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

WOD:

Option 1:

6 Rounds

20/14 Calorie Row

20 Shuttle Sprints

Option 2:

6 Rounds

200m Farmer’s Carry (53/35)

30 Banded Ski Ergs