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WOD – Fri, Jun 21

June 21, 2024Uncategorized

Announcements

🌈 PRIDE COMMUNITY WOD

– Sat. June 22 – 11a

– Bring a friend / Dress in COLOR

💪 🛑 No Pump Sesh: Following Dates

  • 6/21
  • 6/28
  • 7/12
  • 7/19

Monday: Barbell Cycling Practice / Quick Singles on Clean and Jerk
Couplet: Run + Clean and Jerk

Tuesday: Legless Rope Climb Progression / Skills
Row + Strict Pull-Up + Box Jump Overs + Legless Rope Climb

Wednesday: Juneteenth WOD

Dedlifts + Wallballs + Sit-ups

Thursday:
Triplet: Dumbbell Bench Press + American Kettlebell Swing + Burpee

Friday:

Run / Burpee Pull-up / HSPU / Box Jump Overs

Saturday: ‘Stonewall’ – Row/DU/Thrusters/TTB

– PRIDE WOD 🌈 11am Only (Run/DB Snatches /Sit-ups)

Sunday: Triplet: Row + Farmers Lunge + Echo

CrossFit East River – WOD

Ball and Chain (Time)

For Time

2 Rounds , With a Partner

400m Run

40 Burpee Pull-Ups

400m Run

40 Box Jumps

400m Run

40 Strict Handstand Push-Ups
—

Goal: 32:00-35:00

Time Cap: 40:00

Stimulus: Chipper Conditioning

RPE: 7/10

Primary Objective: Complete each round of the workout in sub 18:00 minutes

Secondary Objective: Split the work evenly with your partner

[Ball and Chain: Levels] (Time)

Level 2:

2 Rounds For time

400m Run

30 Burpee Pull-Ups

400m Run

30 Box Jumps

400m Run

30 Strict Handstand Push-Ups to 2” Riser

—

Level 1:

2 Rounds For time

400m Run

30 Burpee Jumping Pull-Ups

400m Run

30 Box Jumps

400m Run

30 Dumbbell Push Press 30/20lb, 14/9kg

—-

Masters 55+:

2 Rounds For time

400m Run

30 Burpee Pull-Ups

400m Run

30 Box Jumps

400m Run

30 Strict Handstand Push-Ups to 2” Riser

—

Competitor:

2 Rounds For time

400m Run

30 Burpee Pull-Ups

400m Run

30 Box Jumps

400m Run

30 Strict Handstand Push-Ups

—

Big Class Option

As Prescribed

—-

Optional Accessories: Gymnastic Holds (Checkmark)

3 Sets, For Quality

:20 Ring Support Hold

:20 Supine Grip Chin Over Bar Hold

-Max Effort Wall Supported Handstand Hold

PRVN Recovery #9 (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Core / Midline Stability (Checkmark)

3 Sets, For Quality

10 Glute Ham Raises

:30 sec Sorenson Hold

:60 sec Forearm Plank Hold

Check us out on Instagram @BeastRiver

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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

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