WOD – Sat, Oct 19
Announcements
🎃 Halloween WOD 👻
- Saturday 26th!
- Where something… different…costumes get – 2 mins on workout time!
Monday: Ring Muscle-Ups
Triplet: Double Unders + Ring Muscle-Ups + Squat Cleans
Tuesday: Split Jerk
Couplet: Dumbbell Push Press + Abmat Sit-Ups
Wednesday
Triplet: Running + American Kettlebell Swings + Burpee Box Jump Overs
Thursday: Back Squat
Triplet: Chest to Bar + Front Rack Reverse Lunge + Row Calories
Friday: Snatch Complex
Triplet: Deadlifts + Strict Handstand Push-Ups + Toe to Bar
Saturday: 3 Person Team AMRAP: 24:00
Triplet: Row+ Burpee + Wall Ball
Sunday
Bench Press 5×10
Strict Pull-Up 5×10
Bent Over Row + Dumbbell Pull-Overs
🎃 Halloween Activities 👻
🔪 Fri:- Pumpkin Carving and Movie Night
-6:30p @ Gym
–BYOP (Bring Your Own Pumpkin)
🍻 Sat: Lorerely Beer Garden and Haunted House
– 5:15p SHARP! @ Loreley
CrossFit East River – WOD
“Consider that a divorce!” (Time)
3 Person Teams
24:00 AMRAP
1200m Row
30 Burpees Over Body
60 Wall Balls
Wall Ball 20/14lb, 9/6kg, 10/9ft
Goal Rounds + Reps: 3+ Rounds
Primary Objective: Split the work evenly / complete the row in under 3:00 ((2:30) for all male groups)
Secondary Objective: Complete the Wall Balls in sets of 10+
Stimulus: Leg Stamina, Team Conditioning
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 (Checkmark)
For Quality
5 Sets
5/5 Bulgarian Split Squat (Farmers Loaded) 20×1 Tempo
:25-:35 second Handstand Hold (Freestanding or Wall Supported)