WOD – Mon, Sep 2

September 2, 2024Uncategorized

Announcements

Modified Labor Day Monday:

– 9a, 10a, 11a WOD

-12p Open Gym

Monday: “The Chief”
Cleans + Push-ups + Air Squats

Tuesday
Wall Balls + Ring Muscle-Ups + Running

Wednesday
Power Clean + Box Jump + Deadlift + Row

Thursday
Handstand Walk + Abmat Sit-Ups + Strict Pull-Ups + V-Ups

Friday:Bench Press 4
Couplet: Row + Devils Press

Saturday
Front Squat + Run + Back Squat + Run + Medball Cleans

Sunday
Hero WOD “Bradshaw”
For Time: 15:00-20:00

CrossFit East River – WOD

THE CHIEF (AMRAP – Rounds and Reps)

5 RNDs of a 3min AMRAP

AMRAP 3

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

–Rest 1 minute–

(Repeat 5 times)

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM

Minute 1 – :25/:25 Side Plank Rotations

Minute 2 – 4/4/4 Banded Chop (High, Mid, Low) Each Side

Minute 3 – 6 Rotational Broad Jump (3 Each Direction)