WOD – Sun, Jul 14
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
CrossFit East River – WOD
Warm-Up (No Measure)
3 Sets, For Quality
5 Inchworm to Hollow
20 Plank Shoulder Taps
5/5 Single Arm Half Kneeling Kettlebell Clean + Windmill Press
:30-:45 Wall Sit
Strength + Stability Work (15 Rounds for weight)
5 Sets, For Load
1/1 Turkish Get-Ups
1/1 Sandbag to Shoulder
:30-45 Bear Hug Sandbag Hold
Rest as needed
The Wolverine (Time)
3 Rounds for Time
25 American Kettlebell Swings
25/20 Push-Ups
Kettlebell Load: 53/35lb, 24/16kg
Goal: 5:00-7:00
Time Cap: 10:00
Stimulus: Upper Body Density
RPE: 9/10
Primary Objective: Complete each round as close to 2:00 as possible.
Secondary Objective: Maintain unbroken sets of American Kettlebell Swings
[The Wolverine: Levels] (Time)
Level 2:
3 Rounds for Time
25 American Kettlebell Swings
20/15 Push-Ups
Kettlebell Load: 44/26lb, 20/12kg
—-
Level 1:
3 Rounds for Time
25 Russian Kettlebell Swings
20/15 Elevated Push-Ups
Kettlebell Load: 35/18lb, 16/8kg
—-
Masters 55+:
3 Rounds for Time
25 Russian Kettlebell Swings
20/15 Push-Ups
Kettlebell Load: 44/26lb, 20/12kg
—-
Competitor:
Should be a day off, but if you do this
3 Rounds for Time
25 American Kettlebell Swings
25/20 Push-Ups
Kettlebell Load: 70/53lb, 32/22.5kg
—
Big Class Option
As prescribed
*Can sub Alternating Dumbbell Snatch for American Kettlebell Swing if you do not have enough Kettlebells
—
Hotel Gym / Travel / Limited Equipment
As prescribed
Or
3 Rounds for Time
20 Dual Dumbbell Hang Snatch
25/20 Push-Ups
Dumbbell Load: 30/20lb, 14/9kg
PRVN Recovery #7 (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
4-5 Sets, For Quality
9 Floor Dumbbell Pull-Overs
12 Dumbbell Tricep Skull Crushers
15 Floor Dumbbell Chest Flys