WOD – Wed, Jun 5

June 5, 2024Uncategorized

CrossFit East River – WOD

Back Squat (Every 2:30 minutes, 4 Sets
4 Back Squats @ 80%+
+
3 Depth Jump to Box Jump)

Wall-E (AMRAP – Rounds and Reps)

20:00 AMRAP

400m Run

30 Wall Balls 20/14lb, 9/6kg, 10/9ft

20 V-ups
—

Goal: 4-5 Rounds

Stimulus: Midline / Quad Stamina / Threshold Intensity

RPE: 7/10

Primary Objective: Complete 4+ Rounds

Secondary Objective: Increase intensity and decrease round split on each round of this workout.

[Levels: Wall-E] (AMRAP – Rounds and Reps)

Level 2:

20:00 AMRAP

400m Run

30 Wall Balls 20/14lb, 9/6kg, 10/9ft

20 V-Ups

—-

Level 1:

20:00 AMRAP

400m Run

30 Wall Balls 14/10lb, 6/4kg

20 Abmat Sit-Ups

—-

Masters 55+:

20:00 AMRAP

400m Run

30 Wall Balls 20/14lb, 9/6kg, 10/9ft

20 V-Ups

—

Competitor:

20:00 AMRAP

400m Run

30 Wall Balls 30/20lb, 14/9kg

20 GHD Sit-Ups

—-

Big Class Option:

20:00 AMRAP

400m Run

30 Wall Balls 20/14lb, 9/6kg, 10/9ft

20 V-Ups

—

Travel/Hotel:

20:00 AMRAP

400m Run

30 Air Squats

20 V-Ups

PRVN Recovery #5 (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories / Core Finisher (Checkmark)

8:00 for Quality

5 Hollow Roll to V- Up *over and back is 1 rep

8 Ring Body Saws

10 Plank Hip Twist s *over and back is 1 rep