WOD – Thu, Oct 24
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.