WOD – Tue, Aug 27

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Pause Front Squat + Front Squat

Triplet: Pull-Ups + Burpees + Dumbbell Thrusters

TuesdayP:

Couplet: Run + Row

Wednesday: Jerk Complex: Push Jerk + Split Jerk

Triplet: Air Squat + Ring Push-Ups + Box Jump Overs

Thursday: Rope Climb and Toe to Bar Technique

Burpees + Wall Walks + Row + Toe to Bar + Shuttle Runs + Rope Climbs

Friday: Clean Complex: Segmented Clean + Low Hang Clean

Triplet: Dumbbell Cleans + Dumbbell Front Rack Lunges + Renegade Rows

Saturday: Pull-Up/HSPU Progressions and Barbell Cycling

Row + Power Snatch + Strict Handstand Push-Ups + Pull-Ups + Double Unders

Sunday

Sandbag Clean Technique + Box Get-Overs

Partner WOD: Triplet

Bike + Box Get-Overs + Sandbag Cleans

CrossFit East River – WOD

“Throttle Down” (6 Rounds for time)

Every 6:00 x 6 Sets

400m Run

30/22 Calorie Row
Goal: Complete each set in under 4:00

We are looking for intervals to be as close to a 1:1 work to rest ratio as possible here with the Echo Bike and Run Combo

[Throttle Down: Levels] (6 Rounds for time)

Level 2

Every 6:00 x 6 Sets

400m Run

25/18 Calorie Row

—-

Level 1:

Every 6:00 x 6 Sets

200m Run

25/18 Calorie Row

—-

Masters 55+:

Every 6:00 x 6 Sets

300m Run

25/18 Calorie Row

—

Competitor / Rx+:

Every 6:00 x 6 Sets

400m Run

40/28 Calorie Row

—-

Big Class Option

Every 6:00 x 6 Sets, Alternating Stations

Station 1:

400m Run

30/22 Calorie Echo

Station 2:

400m Run

36/28 Calorie Row

—-

Travel / Hotel / Limited Equipment

Every 6:00 x 6 Sets

800m Run

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

For Quality:

6 Rounds (12:00 Clock)

:40 On/:20 Off

Station 1 – Ring Crunches

Station 2 – Chinese Plank Hold

Add load to the Chinese plank hold if able.