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WOD – Wed, May 7

May 7, 2025Uncategorized

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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

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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