WOD – Mon, Oct 21
Announcements
🎃 Halloween WOD 👻
- Saturday 26th!
- Where something… different…costumes get – 2 mins on workout time!
Monday: Front Squat + Back Squat
Triplet: Row + Dumbbell Step-Ups
Tuesday: Hang Power Clean
Triplet: Power Clean + Toe to Bar + Double Unders
Wednesday: Push Press
Couplet: American Kettlebell Swings + Push-Ups
Thursday
Row + Overhead Squat + Run
Friday: Deadlift + Vertical Jump
Chipper Conditioning: Pull-Ups + Deadlifts + Box Jumps + Burpees
Saturday: Rowing Golf Game
Row + Dumbbell Thrusters + Abmat Sit-Ups
Sunday
Bar Muscle-Ups
16:00 EMOM
Triplet: Bar Muscle-Ups + Power Snatch + Echo Bike
CrossFit East River – WOD
Front Squat + Back Squat (6 Rounds for weight)
Every 3:00 x 3 Sets
3 Front Squats @ 90% of 3RM
Rest 30 seconds
3-4-5 Back Squats @ Same Load
—
Complete 3 Front Squats at 90% of your 3RM form a couple weeks ago and then rest 30 seconds before completing the set of Back Squats. Round 1 complete 3 reps, round 2 complete 4 reps, and round 3 complete 5 Back Squats
“Heimdallr” (3 Rounds for time)
Every 4:00 x 3 Sets
24/18 Calorie Row
12 Dual Dumbbell Box Step-Ups
6 Burpee Box Jumps
Box: 20”
Dumbbells: 50/35lb, 22.5/15kg
—
Goal Time Domain: 2:45-3:00/ set
Time Cap: 3:20 / set
Primary Objective: Unbroken Dual Dumbbell Step-Ups
Secondary Objective: Complete the Row in under 1:20
Stimulus: Muscular Endurance / Quad Stamina
RPE: 7-8/10
[Heimdallr: Levels] (3 Rounds for time)
Level 2
Every 4:00 x 3 Sets
21/16 Calorie Row
12 Dual Dumbbell Step-Ups
6 Burpee Box Jumps
Box: 20”
Dumbbells: 35/25lb, 15/12kg
—-
Level 1:
Every 4:00 x 3 Sets
18/15 Calorie Row
12 Alternating Box Step-Ups (Bw)
4 Burpee Box Jumps
Box: 20”
—-
Masters 55+:
Every 4:00 x 3 Sets
21/16 Calorie Row
12 Dual Dumbbell Step-Ups
6 Burpee Box Jumps
Box: 20”
Dumbbells: 30/20lb, 14/9kg
—
Competitor / Rx+:
Every 4:00 x 3 Sets
24/18 Calorie Row
12 Dual Dumbbell Step-Ups
6 Burpee Box Jumps
Box: 20”
Dumbbells: 70/50lb, 32/22.5kg
—-
Big Class Option
12:00 EMOM
Min 1: Max Calorie Row
Minute 2: 12 Dual Dumbbell Step-Ups
Minute 3: 6 Box Jumps
Box: 24/20”
Dumbbells: 50/35lb, 22.5/15kg
Score = Calories
—-
Travel / Hotel / Limited Equipment
Every 4:00 x 3 Sets
300m Run
12 Dual Dumbbell Bench Step-Ups
16 Ice Skater Hops
Bench 20’’
Dumbbells: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories (Checkmark)
For Quality:
12:00 EMOM
Minute 1 – :25/:25 Russian Twist Medball Throws
Minute 2 – 5/5 Hip Airplanes
Minute 3 – 6 Rotational Broad Jump (3 Each Direction)