WOD – Sat, Sep 20
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
400m Group Run
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2 Sets: For Quality
10 Jumping Jacks
:15 Passive Hang + :15 Active Hang
5 Strict Knees to Chest
10 Ring Rows
15 Air Squats
Specific Prep and Primer
8 Wall Balls
8 Bar Kip Swings
6 Elevator Kipping Pull-Ups or Butterfly Pull-Ups
* increasing height of kip on each rep to get to full chin over bar kipping or butterfly pull-ups
100ft (30m) Farmers Carry @ Working Loads
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8 Wall Balls
6 Pull-Ups
100ft (30m) Farmers Carry @ Working Loads
“Welcome to the Jungle” (Time)
3 Rounds For Time, with a Partner
80 Wall Balls
60 Pull-Ups
400m Farmers Carry
Farmers Carry = 2 x 53/35lb, 24/16kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Time Domain: 28:00–34:00
Time Cap: 40:00
Score: Total Time
Stimulus: Partner Conditioning / Chipper
RPE: 8/10
Primary Objective:
Split reps evenly and sustain quality movement under accumulating fatigue.
Secondary Objective:
Complete each round in under 10:00, maintaining pacing across all rounds.
[Welcome to the Jungle: Levels] (Time)
Level 2:
60 Wall Balls
40 Pull-Ups
400m Farmers Carry
Farmers Carry = 2 x 53/35lb, 24/16kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft
—
Level 1:
80 Wall Balls
60 Ring Rows
400m Farmers Carry
Farmers Carry = 2 x 35/18lb, 16/8kg
Wall Ball: 14/10lb, 6/4kg, 10/9ft
—
Masters 55+:
80 Wall Balls
40 Pull-Ups
400m Farmers Carry
Farmers Carry = 2 x 44/26lb, 20/12kg
Wall Ball: 14/10lb, 6/4kg, 10/9ft
—
Competitor:
80 Wall Balls
60 Chest to Bar Pull-Ups
400m Farmers Carry
Farmers Carry = 2 x 70/53lb, 32/24kg
Wall Ball: 30/20lb, 14/9kg, 10/9ft
—
Hotel/Travel:
3 Rounds For Time (Solo)
60 Air Squats
30 Pull-Ups
200m Farmers Carry or 1:00 Farmers Hold
Mobility (Checkmark)
PRVN Mobility #8
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
4 Sets: For Quality
10 Deficit Parallette Push-Ups
8-10 Feet Elevated Ring Row
:15-:25 Ring Support Hold