WOD – Thu, Aug 15
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
MF SUMMER COMP REGISTRATION LINK
Summer Comp T-Shirt Order form
https://forms.gle/Rz9DS8bUv2jujiSq9
Monday: Back Squat 3-3-3-3-3
Power Snatch + Back Rack Reverse Lunges
Tuesday: Ring Muscle-Up
Echo Bike + GHD Sit-Ups + Ring Muscle-Ups
Wednesday: Clean and Jerk Complex
Power Clean and Push Jerk + Bar Facing Burpees
Thursday:
Ski Erg + Wall Walks + Double Unders + Shuttle Runs
Friday:
Dumbbell Bench Press + American Kettlebell Swings + Calorie Row
Saturday:
Run + Wall Balls + Box Jumps
Sunday:
Ball Up to Single Leg Eccentric
Box Pike Strict Handstand Push-Up
BUNS & BRATS: WORKOUT THIS FRI
– 5 PM w/ Coach Becca
– Glute focused workout
CrossFit East River – WOD
Volcanic Ash (6 Rounds for reps)
30:00 EMOM
Minute 1: 15/12 Cal Row/Bike
Minute 2: Max Wall Walks
Minute 3: 50 Double Unders
Minute 4: Max DB Goblet Squats (50/35)
Minute 5: Rest
Score = Max Total Reps of Wall Walks & Goblet Squats
Goal: 4-8 Reps on Each of the Max Rep Movements
Stimulus: Mixed Modal Lactate Threshold Work
RPE: 8/10
Primary Objective: Complete the prescribed work within the time frame
Secondary Objective: Max reps on the Wall Walks and Goblet squats.
[Volcanic Ash: Levels] (6 Rounds for reps)
Level 2
30:00 EMOM
Minute 1: 13/10 Cal Row/Bike
Minute 2: -Max Wall Walks
Minute 3: 35 Double Unders
Minute 4: -Max Goblet Squats (35/20)
Minute 5: Rest
Score = Max Total Reps
—-
Level 1:
30:00 EMOM
Minute 1: 12/9 Cal Row/Bike
Minute 2: -Max Wall Walks
Minute 3: 60 Single Unders
Minute 4: -Max Air Squats
Minute 5: Rest
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
For Quality
4 Sets
:30 second Wall Supported Handstand Hold
:30 second Russian Twists
10-15 Seated Barbell Calf Raises
Rest as needed b/t sets