WOD – Wed, May 7
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Week of 5/5 WOD Overview
- Monday: Back Squat – Rowing, Burpees, Pullup Chipper WOD
- Tuesday: Power Clean & Jerk – Open WOD 13.4
- Wednesday: Running, Rope Climbs, Double Unders
- Thursday: Strict Press – Wall Walks, Thrusters, BBJO
- Friday: Deadlift – Situps, Deadlifts, Pullups
- Saturday: Hero WOD “Dom”
CrossFit East River – WOD
Paradise City (Time)
5 Rounds for Time
400m Run
25 American Kettlebell Swings
3/2 Rope Climbs
500/400m Row
50 Double Unders
Kettlebell: 53/35lb, 24/16kg
*Row can be subbed for Assault Bike (30/24 cals)
Coaching Notes, Strategy, and Goals
Goal Time Domain: 30-40 min
Time Cap: 40 minutes
There will more than likely be athletes that get time capped today and that is totally okay especially for this style of workout with long aerobic work.
Primary Objective: Complete the workout in under 40 minutes
Secondary Objective: Keep the runs and rows as close to 2 minutes as possible
Stimulus: Muscular Endurance and Aerobic Threshold
RPE: 7-8/10
We are looking for a steady, but challenging pace today. However, even splits are the primary focus.
[Paradise City: Levels] (Time)
Level 2:
5 Rounds for Time
400m Run
25 American Kettlebell Swings
2/1 Rope Climbs
500/400m row
35 Double Unders
Kettlebell: 44/26lb, 20/12kg
Level 1:
5 Rounds for Time
400m Run
25 Russian Kettlebell Swings
2 Pull to Stands
500/400m row
70 Single Unders
Kettlebell: 35/18lb, 16/8kg
Masters 55+:
5 Rounds for Time
400m Run
25 Russian Kettlebell Swings
2/1 Rope Climbs
500/400m row
35 Double Unders
Kettlebell: 44/26lb, 20/12kg
Competitor:
5 Rounds for Time
400m Run
25 American Kettlebell Swings
3/2 Rope Climbs
500/400m row
50 Double Unders
Kettlebell: 53/35lb, 24/16kg
Mobility
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessories
3-4 Sets
10-12 Supine Grip Bent Over Barbell Row
10-12 Barbell Hip Thrusts
:30/:30 Paloff Press Hold