WOD – Sat, Jul 19

July 19, 2025Uncategorized

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Week of 7/14 Programming Overview

Monday: Strength: Squat Clean – WOD: Front Squats, Pullups
Tuesday: Strength: Split Jerks – WOD: HSPU, V-Ups, Row Bike or Ski
Wednesday: WOD: Run, Burpees, Row, Lunges
Thursday: WOD: Deadlifts, Bench, KBS
Friday: Strength: Power Snatch – WOD: TTB, DU, OHS
Saturday: LumberJack 20! (Hero WOD and Ice Baths)
Sunday: Open Gym

CrossFit East River – WOD

Lumberjack 20 (Time)

For time:

20 deadlifts

Run 400 meters

20 kettlebell swings

Run 400 meters

20 overhead squats

Run 400 meters

20 burpees

Run 400 meters

20 chest-to-bar pull-ups

Run 400 meters

20 box jumps

Run 400 meters

20 dumbbell squat cleans

Run 400 meters

F: 185-lb deadlifts, 53-lb kettlebell, 75-lb overhead squats, 20-inch box, 30-lb dumbbells

M: 275-lb deadlifts, 70-lb kettlebell, 115-lb overhead squats, 24-inch box, 45-lb dumbbells
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

Finisher (Checkmark)

3 Sets: For Quality

20 Wall Facing Handstand Shoulder Taps

100m Farmers Carry, For Load

*Mods: Wall Facing Handstand Shoulder Taps to Box Piked Handstand Shoulder Taps or Further from Wall.

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose