CrossFit Martha's Vineyard

WOD:
Option 1:
A. Strict Press x 1
build to today's heavy single

B. 20 min AMRAP
400m Run
Max Strict Press (use 60% of A)

Option 2:
A. Strict Press x 1
build to today's heavy single

B. 20 min AMRAP
24/18 Calorie Bike
24 Single DB Push Press (total)

WOD:
Option 1:
5 Rounds (35 min cap)
40/30 Calorie Row
3 Rope Climbs
20 DBL DB Deadlift
100m Farmer's Carry

Option 2:
EMOM x 30
GOAT

WOD:
Option 1:
A. Back Squat x 1
Build to today's heavy single

B. Using a 15 min clock:
5 min Max Calorie Bike
4 min max Squats
3 min max Double-Unders 
2 min max Toes2Bar
1 min Max Burpees to a Target

Option 2:
A. Box Squat x 1
Build to today's heavy single

B. 15 min AMRAP
5 Push-Ups
10 Alternating V-Ups
15 Air Squats
20 Alternating Plate Hops

WOD:
Option 1:
A. Strict Pull-Ups
Max set of unbroken strict pull-ups

B. 3 Rounds
500m Row
400m Run
*rest 3 mins between rounds*

*team version: 8 rounds as a relay of
250/200m Row
200m Run

Option 2:
25 min AMRAP
20 Ring Rows
20 Mountain Climbers
20 Sit-Ups
20 Bridges
200m Run

WOD:
Option 1:
A. Deadlift x 1
build to today's heavy single

B. 7 min AMRAP
Max Wallballs
Every 1:00 starting at 0:00
5 Deadlifts (225/155)

Option 2:
A. Sumo Deadlift x 1
build to today's heavy single

B. 7 min AMRAP
Max Air Squats
Every 1:00 starting at 0:00
15 Half Swings 

WOD:
Option 1:
30 min AMRAP
3 Rounds "Chief"
Max Calorie Row

Partner 1 on Rower
Partner 2 on "Chief"
Partner 3 on Fan...aka rest

rotate once rounds of "Chief" completed

Option 2:
7 Rounds
15/10 Calorie Bike
15 Ring Rows
15 Squats
15 Half Swings
*rest 1 min between rounds*

WOD:
Option 1:
A Push Press x 2

B. Every 2:00 x 10
12/8 Calorie Bike (250/200m Row)
30 Double-Unders (45 SU's)
10 Push Press

*slowest time is score*

Option 2:
A. Push Press x 2

B. Every 2:00 x 10
10 Floor2Bar Touches
10 Push-Ups
10 Shuttle Runs

WOD:
Option 1:
5 Rounds
30 Reverse Lunges
20 Toes2Bar
15 Box Jumps
10 Deadlifts (155/105)

Option 2:
EMOM x 25
GOAT

WOD:
Option 1:
Every 3:00 x 10
400m Run
Max Burpee Pull-Ups

Option 2:
Every 3:00 x 10
500/400m Row
Max Slamballs

WOD:
Option 1:
A. Overhead Squat x 2

B. For Time:
75 Power Snatches (75/55)
150 Wallballs
*partition however you'd like*

Option 2:
25 min AMRAP
20 Single DB Hang Power Cleans
20 DB Reverse Lunges
20 DB Bridges
20 DB Sit-Ups
20 DB Push Press