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WOD – Thu, Oct 24

October 24, 2024Uncategorized

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

“Odin” (3 Rounds for time)

For Time:

Every 10:00 x 3 Sets

3 Rounds for Time

12/9 Calorie Row

15-12-9 Overhead Squats

200m Run

Barbell: 95/65lbs (43/29.5kg)
—

Goal Time Domain: 7:00-8:00 / set

Time Cap: 9:00 / set

Primary Objective: Complete each set of Overhead Squats unbroken

Secondary Objective: Complete each Row in under 45 seconds

Stimulus: Aerobic / Muscular Stamina and Capacity

RPE: 9/10

[Odin: Levels] (Time)

Level 2

For Time:

Every 10:00 x 3 Sets

3 Rounds for Time

10/7 Calorie Row

15-12-9 Overhead Squats

200m Run

Barbell: 75/55lb, 34/25kg

—-

Level 1:

For Time:

Every 10:00 x 3 Sets

3 Rounds for Time

10/7 Calorie Row

12/9/7 Overhead Squats

200m Run

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

For Time:

Every 10:00 x 3 Sets

3 Rounds for Time

10/7 Calorie Row

12-9-7 Overhead Squats

200m Run

Barbell: 75/55lb, 34/25kg

—

Competitor / Rx+:

Day Off /Active Recovery Day

—-

Big Class Option

For Time:

Every 2:00 x 15 Sets (5 @ Each Station)

Station 1: 18/13 Row

Station 2: 20 Overhead Squats

Station 3: 200m Run

Barbell: 95/65lbs (43/29.5kg)

—-

Travel / Hotel / Limited Equipment

For Time:

Every 10:00 x 3 Sets

3 Rounds for Time

300m Run

15-12-9 Overhead Squats

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Acessories (Checkmark)

For Quality:

5 Sets

6/6 Bulgarian Split Squat 30×1

100ft (30m) Reverse Sled Drag

-rest as needed b/t sets-

Split squats should be done at a moderate load

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

Check us out on Instagram @BeastRiver

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‪(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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