WOD – Wed, Jul 31

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Clean and Jerk 1RM
Triplet: Strict Pull-Ups + Goblet Squats + Double Unders

Tuesday: Freestanding Handstand Hold
Handstand Walk Skills / Progressions
Triplet: GHD Sit-Up + Run + Handstand Walk

Wednesday:
Row + Dual Dumbbell Sumo Deadlifts + Row + Renegade Row + Box Jump Overs

Thursday: Front Squat
Couplet: Wall Balls + Burpees

Friday: Ring Muscle-Up Skills and Progressions
Test Workout: “The Partitioned Standard”
Power Clean + Push Jerk + Ring Muscle-Up + Power Snatch

Saturday:
Medball Run + Toe to Bar Tall Kneeling to Standing

Sunday: Bench Press
Triplet: Strict Pull-Ups + Push-Ups + Air Squats

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

Pumba (AMRAP – Rounds and Reps)

24:00 AMRAP

10/7 Cal Row / Bike

18 Dual Dumbbell Sumo Deadlift

10/7 Cal Row / Bike

18 Renegade Rows

12 Box Jump Overs

Box Height 24/20”

Dumbbells: 50/35lb, 22.5/16kg

L3: as prescribed

L2: 35/25lb, 15/12kg

L1: 8/6 on Machines, 16 on Dumbbells @ 25/15lb, 12/7kg, Alternating Box Step-Ups

Masters 55+: 10/7 on Machines, DB: 30/20lb, 14/9kg

Comp: 15/12 on Machines, 20 Reps on Dumbbell Movements

Travel /Limited:

12 Jumping Lunges + 18 Dual Dumbbell Sumo Deadlift + 4 Shuttle Runs (25/25ft, 7.5/7.5m) + 18 Renegade Rows + 12 Alternating Weighted Step-Ups

Big Class Alternative:

25:00 EMOM

minute 1: 10/7 Cal Row / Bike

minute 2: 18 Dual Dumbbell Sumo Deadlift

minute 3: 10/7 Cal Row / Bike

minute 4: 18 Renegade Rows

minute 5: 12 Box Jump Overs

Box Height 24/20”

Dumbbells: 50/35lb, 22.5/16kg

*Add a rest minute and adjust to 30 minutes if you need another station. Possibly adjust machine cals up if you add the rest minute
—

Goal: 7+ Rounds

Primary Objective: Complete Each Machine in under 45 seconds

Secondary Objective: Keep the Dumbbell Movements to 2 Sets or Less

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 Load

4 Sets,

100ft (30m) Farmers Carry

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

:30 Weighted Sorenson Hold