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WOD – Wed, Jul 3

July 3, 2024Uncategorized

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

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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‪(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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