WOD – Thu, Nov 7

Announcements

Monday: Back Squat 6×2
Triplet: Row + Burpee Pull-Ups + Thrusters

Tuesday:
Alt DB Snatch + Wall Walk + Handstand Push-Up + Run

Wednesday: Deadlift
Triplet: Box Jump Overs + Dumbbell Walking Lunges + Toe to Bar

Thursday”
Triplet: Mixed Mono: Run + Row + Bike
Midline Work

Friday:
Power Snatch + Hang Snatch

Saturday:
CHAD 1000X

Sunday
Handstand Walk
Triplet: Handstand Walk + Bike + Dumbbell Hang Clean and Jerk
Midline + Hips

CrossFit East River – WOD

“Buck’s Eye” (3 Rounds for time)

0:00-12:00

800m Run

600/500m Row

40/28 Calorie Bike

(No Bike: 100 DU + 20 Burpees)

12:00-22:00

600m Run

500/450m Row

30/22 Calorie Bike

(No Bike: 75 DU + 15 Burpees)

22:00-30:00

400m Run

400/340m Row

20/14 Calorie Bike

(No Bike: 50 DU + 10 Burpees)
—

Goal: Complete each set to allow for 2:00 rest before the next set starts

Stimulus: Aerobic Base Building

RPE: 7/10

[Buck’s Eye: Levels] (3 Rounds for time)

Level 2

0:00-12:00

800m Run

500/450m Row

30/22 Calorie bike

(No Bike: 150 SU+ 20 Burpees)

12:00-22:00

600m Run

400/340m Row

25/18 Calorie bike

(No Bike: 100 SU + 15 burpees)

22:00-30:00

400m Run

300/270m

18/13 Calorie bike

(No Bike: 75 DU + 10 Burpees)

—-

Level 1:

0:00-12:00

600m Run

500/450m Row

30/22 Calorie Echo

12:00-22:00

400m Run

400/340m Row

25/18 Calorie Echo

22:00-30:00

300m Run

300/270m

18/13 Calorie bike

—

Competitor / Rx+:

As prescribed, Jump into Class Today

—-

Big Class Option

Every 3:00 x 10 Sets

Station 1: 400m Run

Station 2: 500/450m Row

Station 3: 30/22 Cal bike

—-

Travel / Hotel / Limited Equipment

Every 3:00 x 10 Sets

400m Run

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

20 second Hollow Hold

30/30 second Side Plank

40 second Weighted Plank