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WOD – Thu, Sep 26

September 26, 2024Uncategorized

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday: Cycling Thrusters
Echo Bike + Box Jump + Toe to Bar + Thrusters

Tuesday:
Triplet: Cal Row + Alternating Dumbbell Snatch + Farmers Carry

Wednesday: Power Clean and Jerk Complex
Gymnastics Density: Wall Facing Handstand Push-Ups + Burpees to Target + Chest to Bar

Thursday:
Triplet: Dual Kettlebell Front Rack Walking Lunge + Sit-Ups + Wall Balls

Friday
Barbell Cycling : Power Snatch + Power Clean
Row + Power Snatch + Run + Power Clean

Saturday: Ring Muscle-Up
Triplet: Ring Muscle-Ups + Burpee Box Jump Overs
Sunday

7:00 AMRAP
Triplet: Deadlifts + V-Ups + Double Unders

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

CrossFit East River – WOD

“Tai Lung” (3 Rounds for time)

16:00 EMOM

minute 1: 50ft (15m) Dual Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 20 V-Ups

minute 3: 20 Wall Balls

minute 4: Rest

Kettlebells: 53/35lb, 24/16kg

Dumbbells 50/35lb, 22.5/15kg

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Score = Average Time Per Movement

Round 1 = Average Time Per Lunge Set

Round 2 = Average Time for V-Ups

Round 3 = Average Time for Wall Balls
—

Stimulus: Lower Body Muscular Endurance and Stamina

RPE: 7/10

Primary Objective: Complete each movement within 45 seconds on each working set

Secondary Objective: Keep overall RPE and effort to under 7/10 today.

[Tai Lang: Levels] (3 Rounds for time)

Level 2

16:00 EMOM

minute 1: 50ft (15m) Dual Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 15 Alt. V-ups

minute 3: 15 Wall Balls

minute 4: Rest

Kettlebells: 35/26lb, 16/12kg

Dumbbells 35/25lb, 15/12kg

Wall Ball: 20/14lb, 9/6kg

—-

Level 1:

16:00 EMOM

minute 1: 50ft (15m) Bodyweight Walking Lunge

minute 2: 15 Knee Tucks

minute 3: 15 Wall Balls

minute 4: Rest

Wall Ball: 14/10lb, 9/6kg

—

Competitor / Rx+:

Day Off /Active Recovery Day

—-

Big Class Option

16:00 EMOM

minute 1: 50ft (15m) Single Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 20 V-Ups

minute 3: 20 Wall Balls

minute 4: Rest

Kettlebell: 53/35lb, 24/16kg

Dumbbell 50/35lb, 22.5/15kg

Wall Ball: 20/14lb, 9/6kg

—-

Travel / Hotel / Limited Equipment

16:00 EMOM

minute 1: 50ft (15m) Dual Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 20 V-Ups

minute 3: 30 Air Squats

minute 4: Rest

Kettlebells: 53/35lb, 24/16kg

Dumbbells 50/35lb, 22.5/15kg

Accessories (10 Rounds for reps)

For Quality:

5 Sets:

20-:30 Flutter Kicks

:30-:45 Superman Angels with Shoulder Rotations

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

We'd love to hear from you!
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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