WOD – Sat, Oct 5
Announcements
💪 ✌️2 Fast 2 Pumps!
– OG Pump Sesh is Back
AND
– Glutes and Guts adding to the rotation
– Fridays at 5pm
NEW SUNDAY OPEN GYM TIMES:
– 11a
– 12p
Monday: Back Squat
“Jackie” / Triplet: Rowing + Thrusters + Pull-Ups
Tuesday: Bench Press + Power Cleans
Wednesday:
3 Coupletes: Row+ Line Facing Burpees, Double Unders + Toe to Bar, Row + Box Jump Overs
Thursday: Snatch
Couplet: Squat Snatch + Wall Balls
Friday:
American Kettlebell Swings + Run + Single Arm Overhead Walking Lunge + Strict Handstand Push-Ups
Saturday:
3 Person Team Workout
Row + Synchro Line Facing Burpees + Echo + Sit-Ups + Wall Walks
Sunday
Chest to Bar Progression
23:00 AMRAP
Hero WOD “ Harper”
CrossFit East River – WOD
“Our Names Will Remain” (Time)
In Teams of 3
For Time
100//90/80 Calorie Row
25 Synchro Line Facing Burpees
100//90/80 Calorie Row
25 Synchro Line Facing Burpees
100 Abmat Sit-Ups
25 Synchro Line Facing Burpees
25 Wall Walks
*All work will be split between partners and can be distributed anyway you like except for the Synchro Line Facing Burpees
Calories are written as M/M/M, F/M/F or M/M/F, F/F/F
—
Goal Time Domain: 25:00-35:00
Time Cap: 40:00
Primary Objective: Split the work evenly among your group of 3
Secondary Objective: Complete each set of line facing Burpees in as close to 2:00 as possible
Stimulus: Midline Conditioning and Aerobic Capacity
RPE: 7/10
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories
3 Sets, For Quality
8 Ring V-Outs
5/5 Ring Archer Push-Ups
3-4 Dragon Flags