HealthFlex
×
  • Home
  • Get Started
  • Schedule
  • Drop-In
  • About
    • Staff
    • Pricing and Policies
    • Facility
    • Resources
      • mobility WOD
      • Travel WODs
  • Today’s WOD
  • Contact

WOD – Tue, Nov 8

November 8, 2022Uncategorized

Beast River Fitness – WOD

Pull-up Strength (Weight)

EMOM 12m

m1: 3 Tempo Pull-ups – (3s hold @ top + 3 second lower)

m2: 6 Small/Tight Kips

Strict Tempo Pull-up Options:

A: Band assistance, or jump to the top)

B: Body Weight

Intermediate/Advanced:

m1: 3-6 Strict Weighted no tempo + 6-8 Unweighted C2B

m2: 3-5 Kip C2B or Butterfly

Kipping Options

A: Slow Hollow / Arch on bar

B: Tight perfect beat swings

C: Kipping C2B
The EMOM for today has one movement that is focused on developing strict pulling strength and a second movement focused on developing kipping skill.

Choose the level based on current skill level.

RUN TO THE AMRAP (AMRAP – Rounds and Reps)

ON 14m Clock:

1 Mile Run Buy-in

AMRAP w/remaining time

10 hand release push-ups

5 Hang Power Cleans

S: 95/65

Rx: 135/95

+: 155/105
Athletes who have a mile time greater than 10 minutes should scale the distance.

The weight for hang power cleans should allow for unbroken

reps.

Extra Work

3 Sets

1. 30sec Pike lean stretch

2. 10-15 Tuck ups

3. 10-30sec Hanging tucked L-sit

https://youtu.be/63a7Ym1PZIE

https://youtube.com/shorts/q9NfcOYa4m0?feature=share

https://youtu.be/tkMLmbsHNDk

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

Recent Posts

  • WOD – Fri, May 9
  • WOD – Thu, May 8
  • WOD – Wed, May 7
  • WOD – Tue, May 6
  • WOD – Mon, May 5

BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym