WOD – Wed, Oct 23
Announcements
🎃 Halloween WOD 👻
- Saturday 26th!
- Where something… different…costumes get – 2 mins on workout time!
Monday: Front Squat + Back Squat
Triplet: Row + Dumbbell Step-Ups
Tuesday: Hang Power Clean
Triplet: Power Clean + Toe to Bar + Double Unders
Wednesday: Push Press
Couplet: American Kettlebell Swings + Push-Ups
Thursday
Row + Overhead Squat + Run
Friday: Deadlift + Vertical Jump
Chipper Conditioning: Pull-Ups + Deadlifts + Box Jumps + Burpees
Saturday: Rowing Golf Game
Row + Dumbbell Thrusters + Abmat Sit-Ups
Sunday
Bar Muscle-Ups
16:00 EMOM
Triplet: Bar Muscle-Ups + Power Snatch + Echo Bike
CrossFit East River – WOD
Push Press (Every 2:00 x 5 Sets
7 Reps @ 70%
% Based on 1RM Push Press.)
“Loki” (Time)
3 Rounds for Time
30/20 Push-Ups
25 American Kettlebell Swings
Load: 53/35lb, 24/16kg
—
Goal Time Domain: 4:00-7:00
Time Cap: 10:00
Primary Objective: Complete the American Kettlebell Swings in 2 sets or less
Secondary Objective: Complete each set of Push-Ups in as close to 1:00 as possible
Stimulus: Upper Body Density / Stamina
RPE: 9/10
[Loki: Levels] (Time)
Level 2
3 Rounds for Time
25/18 Push-Ups
25 American Kettlebell Swings
Load: 44/26kg, 20/12kg
—-
Level 1:
3 Rounds for Time
20/15 Elevated Push-Ups
20 Russian Kettlebell Swings
Load: 44/26kg, 20/12kg
—-
Masters 55+:
33 Rounds for Time
25/18 Push-Ups
25 Russian Kettlebell Swings
Load: 53/35lb, 24/16kg
—
Competitor / Rx+:
Kettlebell: 70/53lb, 32/24kg
Deficit Push-Ups 45lb Plates
—-
Big Class Option
As prescribed
—-
Travel / Hotel / Limited Equipment
As prescribed
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (Checkmark)
For Quality:
5 Sets
15 Banded Tricep Extensions
10 Chest Supported Dumbbell Rows , Moderate
5/5 Stagger Stance Kettlebell RDL , Moderate
Perform the RDLs with a 2s negative each rep.