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WOD – Tue, Oct 22

October 22, 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

Hang Power Clean (Every 90 seconds x 6 Sets
2 Hang Power Cleans
Set 1: 75%
Set 2: 75%
Set 3: 80%
Set 4: 80%
Set 5: 85%
Set 6: 85%)

–

% is Based on 1RM Power Clean

Focus on catching each rep as high as possible, while maintaining good receiving positions.

Record Each Working Weight

#TEAMPRVNTUESDAY

“Mjollnir” (AMRAP – Rounds and Reps)

14:00 AMRAP

10 Power Clean

15 Toes to Bar

50 Double Unders

Barbell: 155/105lbs (70/48kg)
—

Goal: 5-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Consistent Round Times

Secondary Objective: Barbell Pace

[Mjollnir: Levels] (AMRAP – Rounds and Reps)

Level 2:

For Reps:

14:00 AMRAP

10 Power Clean

10 Toes to Bar

30 Double Unders

Barbell: 95/65lb, 43/30kg

—-

Level 1:

For Reps:

14:00 AMRAP

10 Hang Power Clean

15 Kipping Knee Raises

75 Single Unders

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

For Reps:

14:00 AMRAP

10 Power Clean

10 Toes to Bar

30 Double Unders

Barbell: 95/65lb, 43/30kg

—

Competitor / Rx+:

As Prescribed

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

For Reps:

14:00 AMRAP

10 Dual Dumbbell Power Clean

10 Strict Toe to Bar

50 Double Unders

Dumbbells: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (2 Rounds for weight)

For Load:

6 Sets

50ft (15m) Sled Push, Heavy

100ft (30m) Sandbag Carry, Heavy

-rest 1:30 b/t sets-

Score: Heaviest Load (Including Sled)
—

For the sled, I want every set today to be a challenging slug fest. The last 20ft or so should have you grinding for each foot after a hard/fast start.

If you don’t have access to a sled, perform box pushed with load on top, plate pushes, OR :30 Sprints on the Echo Bike/Bike Erg (Standing Damper 10/8 if Bike Erg)

Record Each Working Weight

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

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BARBELLS AND BURPEES

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The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(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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