WOD – Sat, Nov 9

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

DT + Some – Partner WOD (Time)

5 Rounds for time: Each (10 total rounds)

12 Deadlifts

9 Hang Power Cleans

6 Power Jerks

Rx: 155/105

Partner A: 20 cal row or (16 cal bike)

Partner B: 12 TTB + 1 round of DT

Switch when partners have finished their portion.

Each athlete will complete: Row portion and TTB + DT portion as one Round.
Both Partners work at the same time.

Partner A will complete either their Row or Bike portion while Partner B completes TTB before the DT Barbell Complex. Both Athletes must complete their portion before switching.

[DT + Some: Levels] (Time)

Level 2

5 Rounds for time:

12 Deadlifts

9 Hang Power Cleans

6 Power Jerks

BB: 135/95

Partner A: 18/14 cal row or (13/10 cal bike)

Partner B: 10 TTB + 1 round of DT

Level 1

5 Rounds for time:

12 Deadlifts

9 Hang Power Cleans

6 Power Jerks

BB: 95/65

Partner A: 16/13 cal row or (10/8 cal bike)

Partner B: 10 Knee to Elbow + 1 round of DT

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM

Minute 1: 10-20 GHD Sit-Ups or 10-20 V-Ups

Minute 2: 7 Barbell Hip Thrusts w/ 3s Iso at Top

Minute 3: 30-45 second Weighted Wall Sit

Pick a number of GHD you can do at a high cycle speed across the entire EMOM. For the hip thrusts, pick the heaviest load you can maintain tempo with.