WOD – Sat, May 17

May 17, 2025Uncategorized

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CrossFit East River – WOD

General / Partner Warm-Up

400m Med-Ball Run with Partner

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2 Sets: For Quality with a Partner

20 (10 Each) Partner Medball Chest Pass

20/20 (10/ Partner / Each Side) Partner Medball Rotational Passes

20 (10 Each) Partner Med Ball Wall Balls

20 (10 Each) Partner Medball Sit-Ups

Gymnastics

Ring Muscle-Up Progressions / Modifications and Warm-Up

Primer

200m Run

8 Wall Balls (Per Partner)

2 Ring Muscle-Ups or Muscle-Up Alternative (Per Partner)

“Ruff Ryders” (Time)

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

10 Ring Muscle-Ups

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Partners will run together before coming back in for the work in the Gym. The work in the gym can be split up anyway the team chooses to do so.

*1 Muscle-Up = 1 Strict Pull-Up + 1 Strict Ring Dip

So, if one athlete can do 5 Ring Muscle-Ups and the other athlete can then do 5 Strict Pull-Ups + 5 Strict Ring Dips in order for the combo to complete the 10 Ring Muscle-Ups.
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Goal Time Domain : 20-30min

Time Cap: 30min

Stimulus : Partner Conditioning Workout / Chipper Mentality

RPE : 7/10

Primary Objective : Complete each round in under 7:00

Secondary Objective : Look to keep the run together and as close to 2:00 as possible, while keeping close to even sets on the Wall Balls with the goal of holding 10-15 reps at a time.

[Ruff Ryders: Levels] (Time)

Level 2:

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

10 Strict Pull-Ups

10 Strict Ring Dips

Wall Ball: 20/14lb, 9/6kg, 10/9ft

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Level 1:

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

14 Ring Rows

14 Push-Ups

Wall Ball: 14/10lb, 6/4kg, 10/9ft

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Masters 55+:

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

10 Strict Pull-Ups

10 Strict Ring Dips

Wall Ball: 20/14lb, 9/6kg, 10/9ft

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Competitor:

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

20 Ring Muscle-Ups

Wall Ball: 30/20lb, 9/6kg, 10/9ft

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Travel /Hotel Gym : Solo

For Time:

4 Rounds

400m Run

40 Air Squats

10 Strict Pull-Ups

10 Strict Ring Dips

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

4 Sets: For Quality

5 Weighted Strict Pull-Ups

:20/:20 Single Arm Ring Plank

:15 Extended GHD Supine Hold