WOD – Mon, Dec 16

December 16, 2024Uncategorized

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

✋ Glute & Pump Sesh Pause until 2025

Friday 5p – Regular WOD

CrossFit East River – WOD

Warm-Up (Checkmark)

3 Sets, for Quality

1:00 Cardio Choice

6 Inchworm Push-Ups

8/8 Single Arm Ring Row

8 Ring V-Outs

:10 second Supine Grip Chin Over the Bar Hold

“Super Horn” (6 Rounds for time)

Every 2:00 x 6 Sets

15 American Kettlebell Swings

3-5 Ring Muscle Ups

Kettlebell: 53/35lb, 24/16kg
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Score = Total Sum Time

Primary Objective: Complete each set in under 75 seconds

Secondary Objective: Unbroken movements

Stimulus: Gymnastics Density

RPE: 7/10

[Super Horn: Levels] (6 Rounds for time)

Level 2

Every 2:00 x 6 Sets

15 American Kettlebell Swings

5 Low Ring Banded Muscle-Ups

Kettlebell: 53/35lb, 24/16kg

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Level 1:

Every 2:00 x 6 Sets

15 Russian Kettlebell Swings

8 Ring Rows

8 Toenail Spot Ring Dips

Kettlebell: 35/18lb, 16/8kg

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Competitor / Rx+:

Every 2:00 x 6 Sets

15 American Kettlebell Swings

5 Ring Muscle Ups

Kettlebell: 70/53lb, 32/24kg

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Masters 55+:

15 American Kettlebell Swings

5-7 Strict Pull-Ups

5-7 Strict Ring Dips

Kettlebell: 53/35lb, 24/16kg

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Big Class:

As prescribed

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Travel / Hotel Gym:

15 American Kettlebell Swings

5-7 Strict Pull-Ups

5-7 Strict Ring Dips

Kettlebell: 53/35lb, 24/16kg

Accessory Work (In Class) (Checkmark)

3 Sets

8-10 Dual Dumbbell Zottman Curls

8-10 Cuban Rotations

15 Banded Face Pulls

:30 Medball Squeeze Glute Bridge Hold

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations