WOD – Tue, Nov 5
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
#TEAMPRVNTUESDAY
“Sid, Lord of the Flame” (Time)
For Time:
8 Rounds
15 Alt. Dumbbell Snatch
3 Wall Walk/8 Strict Handstand Push Ups
-into-
1200m Run
*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.
Dumbbell: 50/35lbs (22.5/16kg)
—
Goal: 15:00-20:00
Time Cap: 22:00
Score: Time
RPE: 8/10
Primary Objective: Shoulder Fatigue Management
Secondary Objective: Run @ 5k Pace
[Sid, Lord of the Flame: Levels] (Time)
Level 2:
For Time:
8 Rounds
15 Alt. Dumbbell Snatch
3 Wall Walk/8 Handstand Push-Up 2’’ Riser
-into-
1200m Run
*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.
Dumbbell: 35/25lb, 15/12kg
—-
Level 1:
For Time:
8 Rounds
12 Alt. Dumbbell Snatch
2 Wall Walk/10 Strict Press
-into-
800m Run
*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete Push Press
Dumbbell: 30/20lb, 14/9kg
Barbell: 45/35lb, 20/15kg
—-
Masters 55+:
For Time:
8 Rounds
15 Alt. Dumbbell Snatch
2 Wall Walk/6 Handstand Push-Up 2’’ Riser
-into-
1000m Run
*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.
Dumbbell: 30/20lb, 14/9kg
—
Competitor / Rx+:
For Time:
8 Rounds
16 Alt. Dumbbell Snatch
4 Wall Walk/12 Strict Handstand Push Ups
-into-
1200m Run
*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.
Dumbbell 50/35lb, 22.5/15kg
—-
Big Class Option
As prescribed
—-
Travel / Hotel / Limited Equipment
As prescribed
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 Accessories (Checkmark)
For Quality:
3 Sets
30 second Wall Supported Handstand Hold
8-10 Dual Dumbbell Cuban Rotations
12-15 Plated Seated Calf Raises