WOD – Wed, Nov 22
November 22, 2023Uncategorized
Announcements
NO Pump Session this Friday
🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
CrossFit East River – WOD
Shoulder Press (E2 x 5
Set 1 – 10 reps @ BB
Set 2 – 8 reps @ 65%
Set 3 – 8 reps @ 75%
Set 4 – 4-6 reps @ 80%
Set 5 – 3-5 reps @ 85%
*Finish out any failed strict press reps as Push Press.)
Squeezers (Time)
30-20-10
Single Arm KB/DB Push Press – Alt.
Toes to Bars / Knee Raises
s: 26/35
x: 53/35
Time Cap: 12 minutes
The TTB are meant to create some extra fatigue in the core and grip to make the KB more challenging. Plan breaks on TTB to chip away at the bigger sets.
Press are alternating, only one arm works at a time and the reps are split.
15/15
10/10
5/5