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WOD – Thu, Aug 15

August 15, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

MF SUMMER COMP REGISTRATION LINK

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Summer Comp T-Shirt Order form

https://forms.gle/Rz9DS8bUv2jujiSq9

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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

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(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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