WOD – Mon, Jul 28

July 28, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up:

1:30-2:00 Cardio Choice

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2 Sets: For Quality

5/5 Kettlebell Windmill

10 Alternating Single Arm Kettlebell Swings

5/5 Single Arm Rotational Ring Row

:10 Ring Support Hold

10 Bar Kip Swings

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
*Kettlebell: 70/53lb, 32/24kg

Goals:

Advanced: 14+ Rounds

Intermediate: 10+ Rounds

Level 3-Athletes Developing Volume: 6–8 Rounds

Stimulus: High-Skill Gymnastics / Cyclical Shoulder Density

RPE: 8/10

Primary Objective: Maintain unbroken transitions across muscle-ups, HSPU, and KB swings

Secondary Objective: Build sustainable upper-body volume while staying aerobic

[Nate: Levels] (AMRAP – Rounds and Reps)

Level 2:

20:00 AMRAP

4 Strict Pull-Ups + 4 Strict Ring Dips

4 Box Piked Handstand Push-Ups

8 American Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg

Level 1:

20:00 AMRAP

4 Ring Rows + 4 Push-Ups

8 Tall Kneeling Dumbbell Press

8 Russian Kettlebell Swings

Kettlebell: 35/18lb, 16/8kg

Masters 55+

20:00 AMRAP

4 Strict Pull-Ups + 4 Strict Ring Dips

4 Box Piked Handstand Push-Ups

8 Russian Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg

Competitor:

20:00 AMRAP

2 Strict Ring Muscle-Ups

4 Strict Handstand Push-Ups

8 American Kettlebell Swings

Kettlebell: 70/53lb, 32/24kg

Travel / Hotel:

20:00 AMRAP

4 Strict Pull-Ups + 4 Strict Ring Dips

4 Strict Handstand Push-Ups

8 American Kettlebell Swings or Dual Dumbbell Hang Muscle Snatch

Kettlebell: 70/53lb, 32/24kg of Dumbbells @ 35/25lb, 15/12kg

Mobility (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3-4 Sets: For Quality

10 Neutral Grip Dumbbell Bench Press

10 Dumbbell Glute Bridge Pull-Overs

:30 Feet Elevated Glute Bridge Hold