WOD – Sat, Aug 2

August 2, 2025Uncategorized

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CrossFit East River – WOD

General Body Heat

3 Sets: For Quality

200m Run

10 Alternating Arm Swings

10 Back Slaps

20 Bear Plank Shoulder Taps

:15 Dead-Hang + :15 Active Hang (From Pull-Up Bar)

Barbell Primer

2-3 Rounds

3 Burpee Pull-Ups

5-7 Dumbbell Bench Press @ Building to Working Loads

“Distributive Property” (Time)

10 Rounds for Time (Leap Frog with a Partner)

10 Burpee Pull-Ups

15 Dumbbell Bench Press

200m Run

Dumbbells: 50/35lb, 22.5/15kg

“Breaking up the work doesn’t always make it easier — it just spreads the suffering.”
Goal: 18:00–23:00

Time Cap: 27:00

Stimulus: Partner Pacing / Push-Pull Interference / Upper Body Stamina

RPE: 8/10

Primary Objective: Maintain fast, sustainable effort across each station to keep total round times under 2:00

Secondary Objective: Keep Burpee Pull-Ups and DB Bench unbroken or close to it across all 5 rounds

[Distributive Property : Levels] (Time)

Level 2:

10 Rounds for Time (Leap Frog with a Partner)

8 Burpee Pull-Ups

15 Dumbbell Bench Press

200m Run

Dumbbells: 35/25lb, 15/12kg

Level 1:

10 Rounds for Time (Leap Frog with a Partner)

10 Burpee Jumping Pull-Ups

15 Dumbbell Bench Press

200m Run

Dumbbells: 25/15lb, 12/7kg

Masters 55+

10 Rounds for Time (Leap Frog with a Partner)

8 Burpee Pull-Ups

15 Dumbbell Bench Press

200m Run

Dumbbells: 30/20lb, 14/9kg

Competitor:

10 Rounds for Time (Leap Frog with a Partner)

10 Burpee Pull-Ups *6in out of reach

15 Dumbbell Bench Press

200m Run

Dumbbells: 70/50lb, 32/22.5kg

Travel / Hotel:

As prescribed

Mobility (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Quality

8/8 Single Arm Dumbbell Z Press

10 Ring Rows (pause at the top for 1 sec)

8 Supine Leg Raises (Lower at 2 count eccentric)