WOD – Tue, Dec 10
Announcements
✨ NEW: EXTRA HOURS Membership Available
🗓 Workout anytime that fits your schedule.
🔑 Gym / Equipment access during Off-Class times.
📧 Talk to Griff or email: team@beastiver.com
🎄 Modified “Holiday Week” Schedule
– Check Wodify for updates
– Extra Hours Open Gym membership avail if in town
– Email team@beastriver.com if interested
Monday: Back Squat
BMU + DU + Goblet squats
Tuesday: EMOM
HSPU + Row + WW + V-up
Wednesday:Power Clean
Run+Squat Clean+Box Jumps
Thursday: Bench Press + Deadlift
Couplet: Burpee Pull-Ups + DB Snatch
Friday: Squat Snatch
Overhead Squat + Toe to Bar + Row Calories
🎅 Saturday: 12 Days of Christmas WOD
✋ Glute & Pump Sesh Pause until 2025
- Friday 5p – Regular WOD
CrossFit East River – WOD
“Mount Mumandad” (AMRAP – Rounds)
40:00 EMOM – 7 Rounds
min 1: 6 Handstand Push-ups
min 2: 20 V-Ups
min 3: 3 Wall Walks
min 4: 20/16 Calorie Row
min 5: Rest
—
Stimulus: Muscular Stamina / Volume Building
RPE: 7/10
Athletes can kip HSPU:
For Strength building: Strict
Primary Objective: Complete each movement within the 45 sec mark for each minute
Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.
[Mount Mumandad: Levels] (AMRAP – Rounds)
Level 2:
min 1: 3-4 Negatives or Box HSPU
min 2: 15 V-ups
min 3: 2 Wall Walks
min 4: 16/12 Calorie Row
min 5: Rest
—-
Level 1:
min 1: 5-7 DB Strict Press
min 2: 15 Abmat Sit-Ups
min 3: 2 Wall Walks to 20’’ off Wall
min 4: 10/8 Calorie Row
min 5: Rest
—-
Competitor / Rx+:
min 1: 5 Strict Wall Facing HSPU
min 2: 4 Wall Walks
min 3: 20 GHD Sit-ups
min 4: 18/13 Calorie Bike
min 5: Rest
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
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Forearm Plank, Add Load if Able
-rest 1:00 b/t sets-
Ideally set the ring 2-3 inches off the ground.