WOD – Tue, May 20

May 20, 2025Uncategorized

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Week of 5/19 Programming Overview

Monday: Strength: Back Squats – WOD: Step Ups, V-Ups, Goblet Squats, Double Unders
Tuesday: WOD: Rowing, Burpees, Running
Wednesday: Strength: Deadlifts – WOD: DT (Deadlifts, Hang Power Cleans, Push Jerk)
Thursday: Strength: Snatches – WOD: Overhead Squats, Pullups
Friday: Strength: Bench – WOD: Rowing, Pushups, TTB
Saturday: Partner WOD Alert**** Rowing, DB Snatch, Burpee Box Jump Overs
Sunday: No Hero WOD Since Memorial Day MURPH

CrossFit East River – WOD

“Grand Theft Auto” (Time)

3 Rounds For Time

500m Row

21 Burpees

400m Run
Goal : 13-17min

Time Cap: 20 min

Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes

Secondary Objective: Keep transition times to 10 seconds or less between movements

Stimulus: V02 Max / Aerobic Capacity

RPE : 9/10

[Grand Theft Auto: Levels] (Time)

Level 2:

As prescribed

Level 1:

3 Rounds For Time

400m Row

15 Burpees

300m Run

Masters 55+:

3 Rounds For Time

500m Row

15 Burpees

400m Run

Competitor:

Burpees to 6in Target

Travel / Hotel:

3 Rounds for Time

800m Run

21 Burpees

Core Finisher (AMRAP – Rounds and Reps)

7:00 AMRAP

2-4-6-8…

V-Ups

Russian Twists (over and back = 1 Rep)

Hollow Rocks

Hollow Hold (Seconds)

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