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
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Goal Time Domain: 4:00-7:00

Time Cap: 10:00

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

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Level 1:

3 Rounds for Time

20/15 Elevated Push-Ups

20 Russian Kettlebell Swings

Load: 44/26kg, 20/12kg

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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

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Big Class Option

As prescribed

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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.