WOD – Fri, Jun 21
Announcements
🌈 PRIDE COMMUNITY WOD
– Sat. June 22 – 11a
– Bring a friend / Dress in COLOR
💪 🛑 No Pump Sesh: Following Dates
- 6/21
- 6/28
- 7/12
- 7/19
Monday: Barbell Cycling Practice / Quick Singles on Clean and Jerk
Couplet: Run + Clean and Jerk
Tuesday: Legless Rope Climb Progression / Skills
Row + Strict Pull-Up + Box Jump Overs + Legless Rope Climb
Wednesday: Juneteenth WOD
Dedlifts + Wallballs + Sit-ups
Thursday:
Triplet: Dumbbell Bench Press + American Kettlebell Swing + Burpee
Friday:
Run / Burpee Pull-up / HSPU / Box Jump Overs
Saturday: ‘Stonewall’ – Row/DU/Thrusters/TTB
– PRIDE WOD 🌈 11am Only (Run/DB Snatches /Sit-ups)
Sunday: Triplet: Row + Farmers Lunge + Echo
CrossFit East River – WOD
Ball and Chain (Time)
For Time
2 Rounds , With a Partner
400m Run
40 Burpee Pull-Ups
400m Run
40 Box Jumps
400m Run
40 Strict Handstand Push-Ups
—
Goal: 32:00-35:00
Time Cap: 40:00
Stimulus: Chipper Conditioning
RPE: 7/10
Primary Objective: Complete each round of the workout in sub 18:00 minutes
Secondary Objective: Split the work evenly with your partner
[Ball and Chain: Levels] (Time)
Level 2:
2 Rounds For time
400m Run
30 Burpee Pull-Ups
400m Run
30 Box Jumps
400m Run
30 Strict Handstand Push-Ups to 2” Riser
—
Level 1:
2 Rounds For time
400m Run
30 Burpee Jumping Pull-Ups
400m Run
30 Box Jumps
400m Run
30 Dumbbell Push Press 30/20lb, 14/9kg
—-
Masters 55+:
2 Rounds For time
400m Run
30 Burpee Pull-Ups
400m Run
30 Box Jumps
400m Run
30 Strict Handstand Push-Ups to 2” Riser
—
Competitor:
2 Rounds For time
400m Run
30 Burpee Pull-Ups
400m Run
30 Box Jumps
400m Run
30 Strict Handstand Push-Ups
—
Big Class Option
As Prescribed
—-
Optional Accessories: Gymnastic Holds (Checkmark)
3 Sets, For Quality
:20 Ring Support Hold
:20 Supine Grip Chin Over Bar Hold
-Max Effort Wall Supported Handstand Hold
PRVN Recovery #9 (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Core / Midline Stability (Checkmark)
3 Sets, For Quality
10 Glute Ham Raises
:30 sec Sorenson Hold
:60 sec Forearm Plank Hold