WOD – Tue, Jun 18
Announcements
🌈PRIDE WOD
– Sat. June 22
– Bring a friend / Dress in COLOR
💪 🛑 No Pump Sesh: Following Dates
- 6/14
- 6/21
- 6/28
- 7/12
- 7/19
CrossFit East River – WOD
Diddy Kong (AMRAP – Rounds and Reps)
15:00 AMRAP
10/7 Calorie Row
5/4 Strict Pull-Ups
10 Box Jump Overs 24/20”
1 Legless Rope Climb 15ft
*Box Jump Overs must be a step-down
Stimulus: Gymnastics Pulling Strength / Quad Stamina
RPE: 7/10
Primary Objective: Maintain a pace that settles in around 2:00-2:30 per round
Secondary Objective: Keep Echo Bike to under 45 sec each round
[Levels: Diddy Kong] (AMRAP – Rounds and Reps)
Level 2:
15:00 AMRAP
10/7 Calorie Row
5/4 Strict Pull-Ups
10 Box Jump Overs 24/20”
1 Rope Climb 15ft
—-
Level 1:
15:00 AMRAP
10/7 Calorie Row
5/4 Strict Pull-Ups
10 Box Jump Overs 24/20”
1 Pull to Stand, Hand Over Hand Up and Down the Rope
—-
Masters 55+:
15:00 AMRAP
10/7 Calorie Row
5/4 Strict Pull-Ups
10 Box Jump Overs 24/20” (Step-Up and Over Allowed)
1 Rope Climb 15ft
—
Competitor:
15:00 AMRAP
10/7 Calorie Row
1 Legless Rope Climb 15ft
10 Box Jump Overs 30/24’’
1 Legless Rope Climb 15ft
—-
Big Class Variation:
16:00 EMOM
Minute 1: 15/11 Calorie Row
Minute 2: 10/8 Strict Pull-Ups
Minute 3: 15 Box Jump Overs 24/20’’
Minute 4: Max Legless Rope Climb 15ft
—-
Hotel / Travel / Limited Equipment
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m = 1 Rep)
3 Strict Chest to Bar Pull-Ups
10 Bench Jump Overs
3 Strict Chest to Bar Pull-Ups
Pump Session Finisher (4 Rounds for reps)
Every 2:00, 4 Sets
30 sec Max Renegade Rows
-15 sec Rest-
30 sec Max Barbell Bicep Curls
PRVN Recovery #5 (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch