WOD – Wed, Jul 24

July 24, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

Monday: Split Jerk 3×1
Triplet Double Unders + Alternating Dumbbell Snatch + Lateral Burpee over the Barbell

Tuesday:
Back Squat + L-Pull-Ups + Contralateral Front Rack Step-Ups

Wednesday: TBD

Thursday: Handstand Walk
Triplet: American Kettlebell Swings + High Box Jumps + Wall Walk Complex (Wall Walk + 2 Wall Facing Handstand Push-Ups)

Friday: Snatch
Couplet: Overhead Squats + Toe to Bar

Saturday;
Two Couplets: Ring Muscle-Ups + Burpee Box Jump Overs, Deadlifts + Burpee Box Jump Overs

Sunday
Z-Press + Hollow Body Floor Press + Sandbag Carry
N/A

CrossFit East River – WOD

Memento Mori (AMRAP – Rounds and Reps)

Every :90 x 20 Sets, Rotating Stations (5 x Each Station)

Station 1: 200m Run

Station 2: 20 Single leg Alternating V-ups

Station 3: 15/12 Cal Row

Station 4: :30/:30 SD Plank(s) L/R

Scale:

10/8 Row

14 SL V-Up
Aerobic work with some core accessories. Focus on consistent effort across all sets and a challenging pace on the cardio elements.

Athletes can rest after completion of the work requirement for each station.

PRVN Recovery #3 (Checkmark)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

For Quality

4 Sets,

:16/:16 Copenhagen Plank

:16/:16 Side Star Plank

:24 Feet Elevated Hamstring Plank