WOD – Sun, Sep 8
CrossFit East River – WOD
Warm-Up
3 Sets, For Quality
30 seconds Jump Rope Practice
8 Romanian Deadlifts
8 Barbell Strict Press
8 Scapular Pull-Ups
8 Ring Rows
12 Barbell Hip Thrust
Bradshaw (Time)
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
102/70kg
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Goal: 15:00-20:00
Time Cap: 25:00
Stimulus: Fast Transitions, Pacing
RPE: 8/10
Primary Objective: Complete each round of Handstand Push-Ups and Deadlifts unbroken
Secondary Objective: Keep each round to sub 2:00 minutes per round
[Bradshaw: Levels] (Time)
Level 2
10 Rounds for Time:
3 Handstand Push-Ups 2’’ Riser
6 Deadlifts
9 Pull-Ups
24 Double Unders
Barbell: 185/125lb, 84/57kg
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Level 1:
10 Rounds for Time:
4 Dumbbell Push Press
6 Deadlifts
12 Ring Rows
48 Single Unders
Barbell: 95/65lb, 43/30kg
Dumbbells: 2x 30/20lb, 14/9kg
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Masters 55+:
10 Rounds for Time:
3 Handstand Push-Ups 2’’ Riser
6 Deadlifts
9 Pull-Ups
24 Double Unders
Barbell: 155/105lb, 70/48kg
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Competitor / Rx+:
Off Day
—-
Big Class Option
As prescribed
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Travel / Hotel / Limited Equipment: Solo
10 Rounds for Time:
3 Handstand Push-Ups
9 Dual Dumbbell Deadlifts
12 Pull-Ups
24 Double Unders
Dumbbells: 2×70/50lb, 32/22.5kg
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:
5 Sets
12-16 Gorilla Rows
6/6 Rear Foot Elevated Single Leg Deadlift, Moderate