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WOD – Wed, Oct 30

October 30, 2024Uncategorized

Announcements

🖼 ART SHOW SATURDAY

Where: CFER

When: 3p – 6p

What: Johanna Goodman’s Art

Who: You & anybody you want to invite!

Avail: Wine & Snacks

Monday: Bench Press 10-8-6-4-2

Triplet: Bench Press + V-ups + Farmers Carry

Tuesday: Back Squat + Seated Box Jump to High Box 4×3

Triplet: Wall Balls + Burpee Box Jump Overs + Double Unders

Wednesday: Handstand Walk

Triplet: Run + Pull-Ups + Handstand Push-Ups

Thursday: Hang Power Snatch 3RM

Row + Power Snatch + Hang Power Snatch + Row

Friday: 2 x 2 Hang Squat Clean + 1 Split Jerk

Power Clean + Push Jerk + Front Squat + Ring Dip + Toe to Bar

Saturday:

Row Buy-In + Couplet: Run and Single Arm Devils Press

Sunday

Rope Climb Skill Work

Every 2:00 x 15 Sets

Row

Rope Climb + Back Rack Lunges

Wall Walk + Ring Row

CrossFit East River – WOD

Gymnastics (8 Rounds for distance)

8:00 EMOM

25ft (7.5m) Handstand Walk

Or

2-3 Wall Walks
The focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally this allows enough time for the arms to come back to life and hit another successful attempt.

“Kitana” (4 Rounds for time)

Every 5:00 x 4 Sets

400m Run

21 Pull-Ups

12 Handstand Push-Ups
—

Goal Time Domain: Sub 4:00 / set

Primary Objective: Complete each set as fast as possible

Secondary Objective: We are looking for the sets of Pull-Ups and Handstand Push-Ups to be completed in 2 sets or less

Stimulus: Gymnastics Conditioning

RPE: 8/10

[Kitana: Levels] (4 Rounds for time)

Level 2

3very 5:00 x 4 Sets

400m Run

15 Pull-Ups

9 Handstand Push-Ups 2’’ Riser

—-

Level 1:

Every 5:00 x 4 Sets

400m Run

21 Ring Rows

12 Dual Dumbbell Push Press 25/15lb, 12/7kg

—-

Masters 55+:

Every 5:00 x 4 Sets

400m Run

12 Strict Pull-Ups

6 Strict Handstand Push-Ups 2’’ Riser

—

Competitor / Rx+:

Every 5:00 x 4 Sets

400m Run

21 Chest to Bar Pull-Ups

12 Strict Handstand Push-Ups

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

For Quality

4 Sets

10/10 Single Arm Dumbbell Bent Over Row

8-12 Reverse Barbell Curls

8-12 Ring Push-Ups

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

We'd love to hear from you!
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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