WOD – Thu, Jul 24
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Week of 7/21 Programming Overview
- Monday: WOD: Running, Clean and Jerks
- Tuesday: Strength: Front Squats – WOD: Burpee Box Jump Overs, OH DB Lunges, TTB
- Wednesday: Strength: Shoulder Press – WOD: KBS, Pushups, Double Unders
- Thursday: WOD: Running, Bike, Row
- Friday: Strength: Snatch – WOD: Snatch, Burpees, Pullups
- Saturday: Deadlifts, Wall Walks, Box Jumps, Situps
- Sunday: Open Gym
CrossFit East River – WOD
“Only Diesel” (6 Rounds for calories)
3 Sets: For Max Calories
3:00 AMRAP
400m Run
– Max Calorie Bike
– Rest 1:30 –
3:00 AMRAP
400m Run
– Max Calorie Row
– Rest 1:30 –
Score = Sum Total Calories
Goals: 15-18 Calories on bike for Men and 11-13 Calories for Women, on the Rower we would expect closer to 16-20 calories for men and 13-16 calories for women.
Stimulus: Aerobic Power / Repeatable Intensity
RPE: 8.5/10
Primary Objective: Hold strong, consistent pacing on the 400m run to allow for max calorie output
Secondary Objective: Sustain max effort in the final :45–1:15 of each machine effort
[Levels: “Only Diesel”] (6 Rounds for reps)
Level 2:
As prescribed
Level 1:
300m Run
Masters 55+:
As prescribed
Competitor:
Wear a 20/14lb, 9/6kg
Travel / Hotel:
9 Sets
3:00 Run for Max Distance
Rest 1:30 b/t sets
“Escalating Durante Core” (AMRAP – Reps)
8:00 AMRAP
2-4-6-8-10…
Hollow Rocks
V-Ups
Tuck Ups
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