WOD – Wed, Jun 25
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Leading up to our Pride WOD on 6/28, drop cash into any jar labeled with a coach’s name — every $1 = 1 burpee they’ll do after the WOD! Want to see your favorite coach suffer but don’t carry cash? Venmo @Julia-Schulman with the coach’s name.
All donations go to Immigration Equality, supporting LGBTQIA+ and HIV-positive immigrants. Let’s raise not only money but some coaches heart rates!
CrossFit East River – WOD
“Shepherd’s Pie” (Time)
3 Rounds for Time
18/14 Calorie Row
18 Toes to Bar
200m Run
24 Wall Balls
9/7 Ring Muscle-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Time Domain: 15-20min
Time Cap: 25min
Stimulus: Full-Body Chipper / Gymnastics Capacity Under Volume
RPE: 8.5–9/10
Primary Objective: Manage gymnastics volume, particularly Toes-to-Bar and Ring Muscle-Ups. Pick smart sets here and tackle in a way that allows for the most consistency round to round.
Secondary Objective: Look to hold the row, wall balls, and runs as close to 1 minute per station as possible.
[Shephard’s Pie: Levels] (Time)
Level 2:
3 Rounds for Time
18/14 Calorie Row
14 Alternating Toes to Bar
200m Run
18 Wall Balls
9 Chest to Bar Pull-Ups
9 Ring Dips
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 1:
3 Rounds for Time
15/12 Calorie Row
18 Kipping Knee Raises
200m Run
18 Wall Balls
9 Ring Rows
9 Push-Ups
Wall Ball: 14/10lb, 6/4kg
Masters 55+:
3 Rounds for Time
18/14 Calorie Row
14 Alternating Toes to Bar
200m Run
18 Wall Balls
9 Pull-Ups
9 Ring Push-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Competitor:
3 Rounds for Time
20/16 Calorie Row
20 Toes to Bar
200m Run
20 Wall Balls
10/8 Ring Muscle-Ups
Wall Ball: 30/20lb, 14/9kg, 10/9ft Target
Travel/ Hotel:
3 Rounds for Time
200m Run
10 Strict Toes to Bar
200m Run
15 Dumbbell Thrusters
10 Pull-Ups
10 Dips
Dumbbells : 25/15lb, 12/7kg
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Optional Accessories (Checkmark)
4 Sets: For Quality
10/10 Half Kneeling Paloff Press with Rotation
:15 Ring Support Hold
15 Banded Face Pulls