WOD – Thu, Sep 26
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