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WOD – Sat, Aug 31

August 31, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

Monday: Pause Front Squat + Front Squat

Triplet: Pull-Ups + Burpees + Dumbbell Thrusters

TuesdayP:

Couplet: Run + Row

Wednesday: Jerk Complex: Push Jerk + Split Jerk

Triplet: Air Squat + Ring Push-Ups + Box Jump Overs

Thursday: Rope Climb and Toe to Bar Technique

Burpees + Wall Walks + Row + Toe to Bar + Shuttle Runs + Rope Climbs

Friday: Clean Complex: Segmented Clean + Low Hang Clean

Triplet: Dumbbell Cleans + Dumbbell Front Rack Lunges + Renegade Rows

Saturday: Pull-Up/HSPU Progressions and Barbell Cycling

Row + Power Snatch + Strict Handstand Push-Ups + Pull-Ups + Double Unders

Sunday

Sandbag Clean Technique + Box Get-Overs

Partner WOD: Triplet

Bike + Box Get-Overs + Sandbag Cleans

Modified Labor Day Monday:

– 9a, 10a, 11a WOD

-12p Open Gym

CrossFit East River – WOD

“Lazar” (AMRAP – Reps)

“Lazar”

28:00 AMRAP – Partner WOD

Buy-in: 800 Meter Run – Together

AMRAP in the Remaining Time – Split the reps – You-Go_I-Go

8 Power Snatch

8 Strict Handstand Push-Ups

20 Pull-Ups

24 Double Unders (each)

Barbell: 135/95.

The Numbers:

28 Years Old

800m Swim

8/8/2024

We will never forget the impact of Lazar Dukic on this community and what he represents. He was an honest fun loving human that was always seen smiling. Loved competing and loved the sport of CrossFit. He was taken too early from us and we know he will be a catalyst for change. We honor his memory today.

[Lazar: Levels] (AMRAP – Rounds and Reps)

Level 2

28:00 AMRAP

800 Meter Run

AMRAP in the Remaining Time

8 Power Snatch

8 Handstand Push-Ups to 2’’ Riser / Kipping

20 Band Assisted Pull-Ups

24 Double Unders

Barbell: 95/65lb

—-

Level 1:

28:00 AMRAP

800 Meter Run

AMRAP in the Remaining Time

8 Hang Power Snatch

8 Push Press

20 Ring Rows

24 Single Unders

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

28:00 AMRAP

800 Meter Row Buy-In

AMRAP in the Remaining Time

8 Hang Power Snatch

8 Handstand Push-Ups to 2’’ Riser

20 Pull-Ups

24 Double Unders

Barbell: 75/55lb, 34/25kg

—

Competitor / Rx+:

As prescribed

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment: Solo

28:00 AMRAP

800 Meter Run

AMRAP in the Remaining Time

8 Dual Dumbbell Power Snatch

8 Strict Handstand Push-Ups

20 Pull-Ups

24 Double Unders

Barbell: 35/25lb, 15/12kg

Mobility

PRVN Recovery #4

: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)

For Quality

3-4 Sets

10-12 Dumbbell Bench Press

10-12 Glute Bridge Dumbbell Pull-Over

50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry

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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