Warm up
3 rounds
100m Run
5 Down Dog to Seal Stretch
6 Air Squats
7 Empty Bar Press

Strength *Be sure to warm to your 70 percent and practice your decents with an empty bar
Tempo Back Squat 5×2 (5 sets of 2)
5 seconds on the way down 3 second pause at the bottom, drive back up 70%

50-35-20 Sit Ups
20-15-10 S2OH 155/105 (shoulder to overhead)

Warm Up 3 Rounds
10 MedBall Cleans
100m Run
10 Wallballs

Vested Wod Today. We will go over the movements in the Wod. Get equipment set up and start the workout.

30 Minute Amrap
5 Devils Press(50/35)
30 walking lunges (vest only, no dumbbells)
5 Pull ups
30 Cal Row or Bike or 400m Run

**Major Scaling, if you don’t normally “Go rx” start by completing 15 minutes of this wod

Warm Up- Happy Birthday Aaron Leech!
12 Min EMOM
1-10/8 Cal Row
2- 4 Man Makers
3- 7 Banded Ham Curl
4-30 Sec Hollow Hold

Strength- Deadlift 10,9,8,7,6,5,4,3,2,1
This is 55 Deadlifts. You are increasing weights, and lifting every 2 minutes.. This is not a max session. weights should be light on the high reps. work up to about 80 percent. work with a partner to save weights. one lift on the even minutes, one on the odd and help each other add weights.

Wod
“Open Workout 12.1” 7 Min AMRAP Burpees
to a target 6 inches above your hands.

Warm Up
12 Minute EMOM
MIN 1- 10 Front Squats empty bar
MIN 2- 10 Shrugs
MIN 3- 10 Push Press
Min 4- 15 Hammer hits

Strength-Strict press- You’ll be working at around 60 percent
5 sets of 12, Make your shoulders burn

3 Rounds 15 Power Cleans (RX 115/85)
20 Push Ups
INTO 2 Rounds
27/21 Cal Row 75 Doubles/75 Singles
INTO 1 Round 50/35 Cal Bike or an 800m run or a 1000m row depending on what equipment is open.

Thanks Crossfit Midtown for this idea.

“Marvel Galaxy” Teams of 2
Iron Man** 7 Minutes
*Bring a vest if you have one, most superheroes wore body armor
400m Run
10 Jerk 155/105
10 Bar Facing Burpees
****Then with remaining time
AMRAP Wallballs 20/14
-Rest 4 minutes- Score is wall balls

Captain America 7 Minutes
vest optional and Carry a plate (shield) the entire wod, not working partner holds shield, don’t drop your shield
400m Run**
10 Clean & Jerk 155/105
10 Bar Facing Burpees
*****Then with remaining time
AMRAP 1-Arm Dumbbell Snatch
-Rest 4 minutes-score is snatches

Thor 7 minutes
*vest optional but now you are carrying a sledge hammer the entire wod
400m Run**
40 Sledgehammers (10)
20 Hammer Facing Burpees
*********then with remaining time
AMRAP Hammer Overhead Walking Lunges (10)
-Rest 4 minutes-Score is lunges

Star-Lord 7 minutes
**vest optional
400m Run
500m Row
20 Burpees over your rower
*****Then with remaining time
AMRAP Slamballs (30/20) Score is slamballs