WOD – Wed, Nov 13
Announcements
Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups
Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing
Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders
Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar
Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees
Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row
Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs
CrossFit East River – WOD
“Boss D.J.” (Time)
For Time:
30 Deadlifts
20 Handstand Push-Ups
100 Double Unders
25 Deadlifts
25 Handstand Push-Ups
100 Double Unders
20 Deadlifts
30 Handstand Push-Ups
100 Double Unders
Load: 225/155lb, 102/70kg
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Goal Time Domain: 15:00-20:00
Time Cap: 25:00
Primary Objective: Maintain Sets of 5+ Reps per set on Deadlifts and Handstand Push-Ups
Secondary Objective: Complete each set of Double Unders in under 90 seconds
Stimulus: Posterior Chain and Upper Body Interference
RPE: 8/10
[Boss D.J.: Levels] (Time)
Level 2:
10-15-20 Handstand Push-Ups
Load:185/125lb, 84/57kg
Level 1:
10-15-20 Pike Handstand Push-Ups
150 Single Unders
Load: 50% of 1RM
Masters 55+:
10-15-20 Handstand Push-Ups (2” Riser)
Load:155/105lb, 70/48kg
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Competitor / Rx+:
For Time:
30 Deadlifts
20 Wall Facing Handstand Push-Ups
100 Double Unders
25 Deadlifts
25 Kipping Deficit Handstand Push-Ups 3/1.5’’
100 Double Unders
20 Deadlifts
30 Kipping Handstand Push-Ups
100 Double Unders
Load: 245/165lb, 111/75kg
—
Travel / Hotel / Limited Equipment
Sub Dual Dumbbell Deadlifts at 90/65lb, 41/30kg
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)
For Quality:
Part A
5 Sets
10 Chest Supported Dumbbell Rows , Heavy
5/5 Stagger Stance Kettlebell RDL , Heavy
*Perform the RDLs with a 2s negative each rep.
Part B
Accumulate a 5:00 Dead Hang from Pull-Up Bar