WOD – Thu, Aug 29
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
“Homecoming” (Time)
For Time:
50/40 Calorie Row
5 Wall Walks
50 Line Facing Burpees
5 Wall Walks
50 Toe to Bar
5 Wall Walks
50 DU / 100 Singles
5 Wall Walks
10 Rope Climbs
—
Goal: 19:00-25:00
Time Cap: 27:00
Stimulus: Chipper Conditioning / Pacing / Muscular Endurance
RPE: 8/10
Primary Objective: Complete each set of Wall Walks in under 75 seconds
Secondary Objective: Complete each movement between the Wall Walks in 3:00-3:30
[Homecoming: Levels] (Time)
Level 2
For Time:
40/32 Calorie Row
4 Wall Walks
40 Line Burpees
4 Wall Walks
40 Alternating Toe to Bar
4 Wall Walks
50 DU/100 SU
4 Wall Walks
8 Rope Climbs
—-
Level 1:
For Time:
30/24 Calorie Row
3 Wall Walks
30 Line Burpees
3 Wall Walks
30 Abmat Sit-Ups
3 Wall Walks
30 DU/60 SU
3 Wall Walks
9 Pull to Stands
——————–
Wall Walk to 20’’ Off the Wall
—-
Masters 55+:
For Time:
40 Line Burpees
4 Wall Walks
40/32 Calorie Row
4 Wall Walks
40 Toes to Bar
4 Wall Walks
12 Shuttle Runs
4 Wall Walks
8 Rope Climbs
—
Competitor / Rx+:
Day Off or Choose and active recovery option
—-
Big Class Option
As prescribed, Start athletes on different stations
—-
Travel / Hotel / Limited Equipment
For Time:
50 Line Burpees
5 Wall Walks
500m Run
5 Wall Walks
50 V-Ups
5 Wall Walks
15 Shuttle Runs
5 Wall Walks
50 Supine Grip Inverted Rows
Shuttle Run = 25ft, 7.5m Out and Back
Mobility
PRVN Recovery #9
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
Optional Accessories (Checkmark)
Complete, For Quality
Every 2:00 x 4 Sets
10 Hollow Rocks
10 V-Ups
10 Russian Twists (Over and Back = 1 Rep)
10 second Hollow Hold