WOD – Fri, Jun 14
Announcements
🌈PRIDE WOD
– Sat. June 22
– Bring a friend / Dress in COLOR
Monday : 3RM Strict Press & 3RM Back Squat
Couplet: Thrusters + Row
Tuesday: Power Snatch + Squat Snatch
“Ingrid” – Couplet: Power Snatch + Bar Facing Burpees
Wednesday: Running and Rowing
“Jerry” – Couplet: Row + Run
Thursday: 3RM Deadlift
Triplet: Wall Walks + Wall Balls + Box Jump Overs
Friday: Ring Muscle-Up Progressions Triplet: Ring Muscle-Up + Handstand Walk + American Kettlebell Swings
Saturday : Abmat Sit-Up + Row + Single KB Front Rack Tall Kneeling to Standing + Hollow Hold
Sunday: 3RM Bench Press
Rope Climb + Push-Ups + Handstand Walk + Burpee Box Jump Overs
CrossFit East River – WOD
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Stimulus: Gymnastics Density
RPE: 8/10
Primary Objective: Have the second half of the workout look like the first half
Secondary Objective: Maintain under 2 minutes per round
[Nate: Levels] (AMRAP – Rounds and Reps)
Level 2:
20:00 AMRAP
2 Strict Handstand Push-Ups 2” Riser
4 Pull-Ups
4 Ring Dips
8 American Kettlebell Swings 53/35lb, 24/16kg
—
Level 1:
20:00 AMRAP
4 Banded Strict Pull-Ups
6 Band Assisted Push-Ups
8 Russian Kettlebell Swings 35/26lb, 15/12kg
—
Masters 55+
20:00 AMRAP
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups 2” Riser
8 Russian Kettlebell Swings 53/35lb, 24/16kg
—
Competitor:
20:00 AMRAP
2 Strict Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 American Kettlebell Swings 70/53lb, 32/24kg
—
Big Class Option
As Prescribed
—
Limited Equipment / Travel:
20:00 AMRAP
4 Strict Pull-Ups
6 Strict Handstand Push-Ups
8 American Kettlebell Swings
PRVN Recovery #8 (Checkmark)
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
For Completion:
10:00 EMOM
Minute 1 – 9 Wide Grip Bent Over Barbell Rows , Moderate Load
Minute 2 – 5 Dips @ 42×1 Tempo
At the 12:00 Mark, Complete:
50 Barbell Curls
50 Barbell Skullcrushers
—
Pick a load for the bentover rows that allows us to not ‘rip start the mower’ as they say; the torso angle should not change during the pull. Add assistance/load to the dips as needed/able to remain unbroken.