WOD – Sat, Jun 20
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CrossFit East River – WOD
“King of the World” (9 Rounds for reps)
For Max Reps, With a Partner
AMRAP x 6:00-4:00-2:00
Wall Balls
Burpee Box Jump Overs
Calorie Row
Wall Ball: 20/14 lb, 9/6 kg, 10/9 ft target
Box Height: 20/14 in
Score = Total Reps Across All Movements
Goal: Male Team: 520-640 Reps / Female Team: 420-560 Reps
Stimulus: Leg Stamina / Partner Pacing
RPE: 8/10
Primary Objective: Equal work between partners, with no point in any interval where both athletes are resting simultaneously.
Secondary Objective: Maintain a consistent working pace or increase pacing as the time domain condenses, treating the 2:00 as a full effort sprint relative to the 6:00 opener.
[King of the World: Level 2, Level 1, & Masters 55+] (9 Rounds for reps)
Level 2:
Wall Ball: 20/14lb, 9/6kg 10/9 ft
Box: As written
Row: As written
Level 1:
Wall Ball: 14/10lb, 6/4 10/9 ft
Burpee Step Over:
Row: As written, reduce calories to 8/6 per turn
Masters 55+:
Wall Ball: 14/10lb, 6/4kg 10/9 ft
Burpee Step Over or Jump Over: 20 in box
Row: As written
[King of the World: Competitor & Travel] (9 Rounds for reps)
Competitor:
Wall Ball: 30/20 lb, 14/9kg to 10/9 ft
Burpee Box Jump Over: 30/24 in
Row: As written
Hotel Gym / Travel:
Wall Balls or Dumbbell Thrusters
Burpee Bench Jump Overs or Lateral Burpees over a dumbbell
Any Machine
PRVN Reset (No Measure)
For Quality
3 Sets:
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality
3 Sets:
10 Reverse Nordics
10 Paused Goblet Cossack Squats (2 seconds)
1:00 Forearm Plank (Weighted)