WOD – Wed, Jul 3
Announcements
Monday: Squat Clean 10×2
Couplet: Cleans and Lateral Burpees
Tuesday: Push Press 5×7
Box Jumps + Power Snatch + Handstand Push-Ups + Row
Wednesday:Toe to Bar
Run + Dumbbell Walking Lunges + Row + Toe to Bar
Thursday: Partner HERO WOD Maxton
Pull-ups + box step ups + burpees
Friday: Back Squat 3×9
Triplet: Deadlift + Handstand Walk + Double Unders
Saturday:
Partner Chipper:
Row + American Kettlebell Swings + Single KB Step-Overs + Burpee Box Jump Overs
Sunday: Bench Press
Bike + Single Arm DB Hang Clean and Jerk + Push-Ups
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
🇺🇸 4th of July – Modified Schedule
- 9a, 10a, 11a,
- 12p OG
CrossFit East River – WOD
Steady Eddy (Time)
For Time
3 Sets
800m Run
50ft DBL DB Farmers Lunges (Length of the gym)
Rest 1:00
32/25 Calorie Row
20 Toe to Bar
Rest 1:00
Dumbbells: 50/35lb,
—
Goal: 25:00-32:00
Time Cap: 38:00
Stimulus: Grip / Leg Stamina
RPE: 8/10
Primary Objective: Complete each set in under 10:00 including the rest
Secondary Objective: Unbroken Toe to Bar Sets.
[Steady Eddy: Levels] (Time)
Level 2:
For Time
3 Sets
800m Run
50ft DBL DB Farmers Lunges (Length of the gym)
Rest 1:00
28/22 Calorie Row
20 Alternating Toe to Bar
Rest 1:00
Dumbbells: 35/25lb, 16/12kg
—-
Level 1:
For Time
3 Sets
600m Run
50ft DBL DB Farmers Lunges (Length of the gym)
Rest 1:00
22/18 Calorie Row
20 Hanging Knee Raises
Rest 1:00
Dumbbells: 30/20lb, 14/9kg
—
Masters 55+:
For Time
3 Sets
800m Run
50ft DBL DB Farmers Lunges (Length of the gym)
Rest 1:00
22/18 Calorie Row
15 Toe to Bar
Rest 1:00
Dumbbells: 30/20lb, 14/9kg
—
Competitor:
For Time
3 Sets
800m Run
50ft DBL DB Farmers Lunges (Length of the gym)
Rest 1:00
40/32 Calorie Row
30 Toe to Bar
Rest 1:00
Dumbbells: 70/50lb, 32/22.5kg
—-
Big Class Option:
Start Class in a Heats on a 2:30 Delay to allow time between lunges and also to allow for the amount of bikes for the day
–
PRVN Recovery #4 (Checkmark)
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories (Checkmark)
5 Sets, For Completion
8-10 Reverse Nordic Curls
:12-:15 Copenhagen Plank
:15-:20 Extended GHD Supine Hold