Today's WOD

CrossFit East River – WOD

Warm-Up (No Measure)

2:00 minute Cardio Choice

–

2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

–

3 Sets, For Quality

15 Glute Bridge Banded Pull-Aparts

8 Burpees to Target

4/4 Single Ring Rows 21×1 Tempo

4 Tall Box Jumps

Bench Press (Take 15:00 minutes to Establish
3RM Bench Press)

—

We should ideally build up with sets of 1-3 reps at a time until we reach about 85% on the bar, then rest 2:00-3:00 minutes before performing a 3 rep max. Ideal scale modifications today would be moving to a Dumbbell Bench Press or Floor Press.

Muscle Beach (AMRAP – Rounds and Reps)

12:00 AMRAP

2 Rope Climbs

8 Push-Ups

20ft (6m) Handstand Walk

8 Burpee Box Jump Overs 24/20”
Goal: ~5 Rounds

Stimulus: Upper Body Gymnastics Density

RPE: 7/10

Primary Objective: Complete each round in under 2:30

Secondary Objective: Unbroken Handstand Walks

[Muscle Beach: Levels] (AMRAP – Rounds and Reps)

Level 2:

12:00 AMRAP

1 Rope Climbs

6 Push-Ups

10ft (3m) Handstand Walk

6 Burpee Box Jump Overs 24/20”

—-

Level 1:

12:00 AMRAP

2 Rope Pull to Stands

8 Band Assisted Push-Ups

1 Wall Walk to 20” Off the Wall

6 Burpee Box Step-Ups 24/20”

—-

Masters 55+:

As prescribed

Can Jump or Step-Up

—-

Competitor:

Full Rest Day

—

Big Class Option

12:00 AMRAP

6 Strict Pull-Ups

8 Push-Ups

2 Wall Walks

8 Burpee Box Jump Overs 24/20”

—

Limited Equipment / Travel:

12:00 AMRAP

6 Strict Chin-Ups

8 Push-Ups

2 Wall Walks

8 Burpee Bench Jump Overs

Mobility (Checkmark)

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

Optional Accessories (Checkmark)

For Completion

3 Sets, For Quality

12 Dumbbell Chest Flys

15 Dumbbell Hex Press

– Max Dual Kettlebell Overhead Hold 53/35lb, 24/16kg

Read More

Announcements

🌈PRIDE WOD

– Sat. June 22

– Bring a friend / Dress in COLOR

CrossFit East River – WOD

Midline Blitz (4 Rounds for reps)

28:00 EMOM

min 1: Row Cals

min 2: Abmat Sit-Ups

min 3: Bike / Row / 200m Run

min 4: Rest

min 5: Single KB Front Rack Tall Kneeling to Standing 53/35lb,

min 6: Hollow Hold ( 1sec = 1 Rep)

min 7: Rest

*Alternate which arm holds the KB each round of the EMOM
Goal: 85/65 Reps / Round , 340/260 Reps Total

Stimulus: Midline Stamina

RPE: 6/10

Primary Objective: Complete 15/12+ Cals on the Machines and 20+ Reps on the Core movements.

Secondary Objective: Increase reps each set of the workout

[Midline Blitz: Levels] (4 Rounds for reps)

Level 2:

28:00 EMOM

min 1: Row cals

min 2: Abmat Sit-Ups

min 3: Bike / Row / 200m Run

min 4: Rest

min 5: Single Kettlebell Front Rack Tall Kneeling to Standing 35/26lb, 16/12kg

min 6: Tuck Hollow Hold ( 1sec = 1 Rep)

min 7: Rest

—

Level 1:

28:00 EMOM

min 1: Row Cals

min 2: Abmat Sit-Ups

min 3: Bike / Row / 200m run

min 4: Rest

min 5: Tall Kneeling to Standing

min 6: Dead-Bug Hold

min 7: Rest

—-

Competitor:

28:00 EMOM

min 1: Cardio Choice

min 2: Abmat Sit-Ups

min 3: Cardio Choice

min 4: Rest

min 5: Single Arm Front Rack Tall Kneeling to Standing

min 6: Hollow Hold ( 1sec = 1 Rep)

min 7: Rest

—

Big Class Option

As Prescribed

—-

Hotel Gym / Travel / Limited Equipment, Solo

Every 6:00 minutes, 4 Sets

200m Run

12 Alternating Dumbbell Snatch 70/50lb, 32/22.5kg

24 Bench Jump Overs

12 V-Ups

48 Double Unders

PRVN Recovery #6 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (Checkmark)

4 Sets, For Quality

100ft (30m) Farmers Carry

100ft (30m) Sandbag Carry

100ft (30m) Reverse Sled Drag

Read More

Announcements

🌈PRIDE WOD

– Sat. June 22

– Bring a friend / Dress in COLOR

Monday : 3RM Strict Press & 3RM Back Squat

Couplet: Thrusters + Row

Tuesday: Power Snatch + Squat Snatch

“Ingrid” – Couplet: Power Snatch + Bar Facing Burpees

Wednesday: Running and Rowing

“Jerry” – Couplet: Row + Run

Thursday: 3RM Deadlift

Triplet: Wall Walks + Wall Balls + Box Jump Overs

Friday: Ring Muscle-Up Progressions Triplet: Ring Muscle-Up + Handstand Walk + American Kettlebell Swings

Saturday : Abmat Sit-Up + Row + Single KB Front Rack Tall Kneeling to Standing + Hollow Hold

Sunday: 3RM Bench Press

Rope Climb + Push-Ups + Handstand Walk + Burpee Box Jump Overs

CrossFit East River – WOD

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
Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Have the second half of the workout look like the first half

Secondary Objective: Maintain under 2 minutes per round

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

Level 2:

20:00 AMRAP

2 Strict Handstand Push-Ups 2” Riser

4 Pull-Ups

4 Ring Dips

8 American Kettlebell Swings 53/35lb, 24/16kg

—

Level 1:

20:00 AMRAP

4 Banded Strict Pull-Ups

6 Band Assisted Push-Ups

8 Russian Kettlebell Swings 35/26lb, 15/12kg

—

Masters 55+

20:00 AMRAP

2 Ring Muscle-Ups

4 Strict Handstand Push-Ups 2” Riser

8 Russian Kettlebell Swings 53/35lb, 24/16kg

—

Competitor:

20:00 AMRAP

2 Strict Ring Muscle-Ups

4 Strict Handstand Push-Ups

8 American Kettlebell Swings 70/53lb, 32/24kg

—

Big Class Option

As Prescribed

—

Limited Equipment / Travel:

20:00 AMRAP

4 Strict Pull-Ups

6 Strict Handstand Push-Ups

8 American Kettlebell Swings

PRVN Recovery #8 (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Completion:

10:00 EMOM

Minute 1 – 9 Wide Grip Bent Over Barbell Rows , Moderate Load

Minute 2 – 5 Dips @ 42×1 Tempo

At the 12:00 Mark, Complete:

50 Barbell Curls

50 Barbell Skullcrushers
—

Pick a load for the bentover rows that allows us to not ‘rip start the mower’ as they say; the torso angle should not change during the pull. Add assistance/load to the dips as needed/able to remain unbroken.

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CrossFit East River – WOD

Warm-Up (No Measure)

2:00 Cardio Choice

–

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

Deadlift (Take 15:00 minutes to Establish
3RM Deadlift
)

Walking on Walls (Time)

For Time

5 Wall Walks

15 Wall Balls

20 Box Jump Overs

30 Wall Balls

20 Box Jump Overs

15 Wall Balls

5 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Box Height 24/20”
—

Goal: 7-11 minutes

Time Cap: 12 minute

Stimulus: Leg Stamina

RPE: 7/10

Primary Objective: Complete each movement in as close to a minute as possible

Secondary Objective: Complete the sets of 15 Wall Balls unbroken.

[Walking on Walls: Levels] (Time)

Level 2:

4 Wall Walks

12 Wall Balls

16 Box Jump Overs

24 Wall Balls

16 Box Jump Overs

12 Wall Balls

4 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Box Height 24/20”

—

Level 1:

4 Wall Walks

12 Wall Balls

16 Box Step-Ups

24 Wall Balls

16 Box Step-Ups

12 Wall Balls

4 Wall Walks

Wall Ball: 14/10lb, 6/4kg

Box Height 24/20”

—

Masters 55+:

4 Wall Walks

12 Wall Balls

16 Box Jump Overs

24 Wall Balls

16 Box Jump Overs

12 Wall Balls

4 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Box Height 24/20”

—

Competitor:

Active Recovery Day

See Comp Session

—

Big Class Version

As prescribed

—

Travel/Hotel:

For Time

5 Wall Walks

20 Air Squats

20 Bench Jump Overs

40 Air Squats

20 Bench Jump Overs

20 Air Squats

5 Wall Walks

PRVN Recovery #7 (Checkmark)

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 Fol d

Optional Accessories (Checkmark)

3 Sets, For Quality

10 Reverse Nordic Curls

:30 second Wall Sit

–

Rest 30 seconds

–

:15/:15 Copenhagen Plank

:15/:15 Star Plank

–

Rest 30 seconds

Read More

CrossFit East River – WOD

Warm-Up (No Measure)

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

–

2 Sets, For Quality

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

—

Then into the Rowing Technique and Running Skills and Drills

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Goal: 20:00-25:00 minutes

Time Cap: 30 minutes

Primary Objective: Have the same split on the first mile as the second mile

Secondary Objective: Maintain your 5k pace on the Row

[Jerry: Levels] (Time)

Level 2:

As prescribed

—-

Level 1:

1000m Run

1500m Row

1000m Run

—

Masters 55+:

As prescribed

—

Competitor:

As prescribed

—-

Big Class Option:

Start Class on a 10:00 Delay to make sure Rowers are available or…

In 10:00 minutes

Run 1 Mile

In 10:00 minutes

Row 2000m

In 10:00 minutes

Bike 150/110 Calorie Echo Bike

—

Travel/Hotel:

Limited Equipment / Travel:

5k Run Time Trial

PRVN Recovery #4 (Checkmark)

: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

Optional Accessories / Core Finisher (Checkmark)

For Completion:

3 Sets, For Quality

:10 Hollow Hold + 10 V-Ups

-rest :30 seconds-

:10 Glute Bridge Hold + 20 Glute Bridges

-rest :30 seconds-

20 Weighted Russian Twists + 20 Russian Twists

Rest :60 seconds Between Sets.

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CrossFit East River – WOD

Warm-Up (No Measure)

2 Sets

10 PVC Pipe Passovers

10 PVC Pipe Around the Worlds

:30/:30 sec PVC Pipe Prayer Stretch

—

3 Sets

10 Alternating Dumbbell Hang Snatch

10 Deep Lunge Mountain Climber Lunges

:10/:10 Sec Single Leg Glute Bridge Hold

5 Wall Touch Reactive Jumps

–

3 Sets, With Empty Barbell

Hang Snatch High Pull

Hang Muscle Snatch

Snatch Grip Push Press

Overhead Squat

Snatch Balance

High Hang Squat Snatch

Snatch (Every 90 seconds, Until Heavy
1 Power Snatch + 1 Squat Snatch

*Once you can no longer Power Snatch, continue with only 1 squat snatch until you reach a heavy for the day.

Starting @ 70% of Power Snatch)

Cap 12 Sets

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
Goal: 5:00-8:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Keep consistent paces across all rounds. Find that groove and stay steady

Secondary Objective: Stay with quick singles of no more than 4 sec between reps on the barbell

[Ingrid: Levels] (Time)

Level 2:

95/65lb, 43/30kg

—-

Level 1:

Hang Power Snatch 65/45lb, 30/20kg

—-

Masters 55+:

75/55lb, 34/25kg

—

Competitor:

As prescribed

—-

Big Class Variation:

As prescribed

—-

Hotel / Travel / Limited Equipment

Limited Equipment / Travel:

10 Rounds

6 Alternating Dumbbell Snatch 50/35lb, 22.5/15kg

3 Lateral Burpees over Dumbbell

PRVN Recovery #5 (Checkmark)

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)

4 Sets, For Quality

100/100ft (30/30m) Single Arm Overhead Carry

:30/:30 sec Paloff Press Hold

20 Renegade Rows

Read More

Announcements

🌈PRIDE WOD

– Sat. June 22

– Bring a friend / Dress in COLOR

Monday : 3RM Strict Press & 3RM Back Squat

Couplet: Thrusters + Row

Tuesday: Power Snatch + Squat Snatch

“Ingrid” – Couplet: Power Snatch + Bar Facing Burpees

Wednesday: Running and Rowing

“Jerry” – Couplet: Row + Run

Thursday: 3RM Deadlift

Triplet: Wall Walks + Wall Balls + Box Jump Overs

Friday: ing Muscle-Up Progressions Triplet: Ring Muscle-Up + Handstand Walk + American Kettlebell Swings

Saturday : Abmat Sit-Up + Row + Single KB Front Rack Tall Kneeling to Standing + Hollow Hold

Sunday: 3RM Bench Press

Rope Climb + Push-Ups + Handstand Walk + Burpee Box Jump Overs

CrossFit East River – WOD

Strength EMOM (10 Rounds for weight)

15:00 EMOM, 5 Sets

min 1: 3 Strict Press

min 2: 3 Back Squat

min 3: Rest

Weights start @ 80% and increase to 3RM for the Day

Race Pace (5 Rounds for calories)

5 Sets

1:00 minute AMRAP

10 Thrusters 95/65lb, 43/30kg

-Max Calorie Row or Bike

Rest 1:00 b/s
Goal: 8/6+ Calories / Set

Primary Objective: Unbroken Thrusters

Secondary Objective: Consistent Calories Achieved Across All Sets

[Race Pace: Levels] (5 Rounds for calories)

Level 2

75/55lb, 34/25kg

—-

Level 1:

4 Sets

45/35lb, 20/15kg

—-

Masters 55+:

75/55lb, 34/25kg

—

Competitor / Rx+:

115/75lb, 52/34kg

—-

Big Class Option

5 Sets

30 sec Thrusters

15 sec Transition

30 sec Row or Bike

1:15 Rest between sets

Start groups on a 30 sec delay here

—-

Limited Equipment / Travel:

5 Sets

1:00 minute AMRAP

10 Dumbbell Thrusters 95/65lb, 43/30kg

-Max Effort Row or Bike

Rest 1:00 b/s

*Machine can be a stationary bike, run, or any cardio equipment you have available. Shuttle runs are a great alternative today.

PRVN Recovery #9 (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Completion:

15:00 EMOM

Minute 1 – 15 GHD Reverse Hypers

Minute 2 – 5/5 Single Arm Arnold Press , Moderate Load

Minute 3 – 30 Alternating Single Arm Banded Lat Pulldowns , 15 per side

Read More

CrossFit East River – WOD

Warm-Up (No Measure)

3:00 Cardio Choice

–

2 Sets,

20 sec Extended Reverse Plank Bridge

30 sec Elevated Prayer Stretch

–

3 Sets, For Quality

15 sec Nose to Wall Handstand Hold

5/5 Single Arm Ring Rows

50/50ft (15/15m) Bottoms Up Single Arm KB Waiters Walk

:30 sec Wall Sit

Slow Down (Time)

5 Rounds, For Quality

3/2 Rope Climbs

4 Turkish Get-Ups

50ft (15m) Handstand Walk

Load: 53/35lb, 24/16kg
Stimulus: Skill / Strength/ Stability

RPE: 4/10

Primary Objective: Complete the 5 Rounds in under 20:00 minutes

Secondary Objective: Complete the Handstand Walk in 25/25ft (15/15m) Unbroken Segments.

Mobility (Checkmark)

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

Optional Accessories (Checkmark)

3 Sets, For Quality

100ft (30m) Sled Push

100ft (30m Reverse Sled Drag

100ft (30m) Sandbag Bear Hug Carry

Read More

CrossFit East River – WOD

Warm-Up (No Measure)

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

–

2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

–

3 Sets

3 Hang Snatch High Pull

3 Hang Power Snatch

6 Strict Knees to Chest

6 Step-Down Box Jumps

9 Bar Kip Swings

18 Double Unders

Dos Amigos (4 Rounds for time)

Every 6:00 minutes, 4 Sets

200m Run

12 Power Snatch 95/65lb, 43/30kg

24 Box Jump Overs 24/20”

12 Toe to Bar

48 Double Unders
—

One athlete starts on the Run and one athlete starts on the Double Unders and they have to make their way to the other side of the movement sequence. Every round switch which direction you are going on the workout.

[Dos Amigos: Levels] (4 Rounds for time)

Level 2:

Every 6:00 minutes, 4 Sets

200m Run

12 Power Snatch 75/55lb, 34/25kg

18 Box Jump Overs 24/20”

12 Alternating Toe to Bar

36 Double Unders

—

Level 1:

Every 6:00 minutes, 4 Sets

200m Run

12 Hang Power Snatch 45/35lb, 20/15kg

24 Alternating Box Step-Ups 24/20”

12 Hanging Knee Raises

48 Single Unders

—-

Masters 55+:

Every 6:00 minutes, 4 Sets

200m Run

12 Hang Power Snatch 75/55lb, 34/25kg

18 Box Jump Overs 24/20”

12 Toe to Bar

36 Double Unders

—

Competitor:

Every 6:00 minutes, 4 Sets

200m Run

12 Power Snatch 115/75lb, 52/34kg

24 Box Jump Overs 30/24’’

12 Toe to Bar

48 Double Unders

—

Big Class Option

As Prescribed

—-

Hotel Gym / Travel / Limited Equipment, Solo

Every 6:00 minutes, 4 Sets

200m Run

12 Alternating Dumbbell Snatch 70/50lb, 32/22.5kg

24 Bench Jump Overs

12 V-Ups

48 Double Unders

PRVN Recovery #6 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (Checkmark)

3 Sets, For Quality

10-12 Dual DB Upright Row

8-10 Reverse Nordics

12-15 sec Weighted GHD Supine Hold

Read More

CrossFit East River – WOD

Warm-Up (No Measure)

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Echo

:15 sec Transition

–

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

–

2 Rounds

8/8 Quadruped Thoracic Rotations

2 Wall Walks

10 Wall Facing Shoulder Taps

:10 Ring Support Hold

:10 Bottom of Dip Hold

Chip Shot (Time)

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Farmers Carry Reverse Lunges

20 Bar Muscle-Ups

10 Wall Walks

Dumbbell Load: 50/35lb, 22.5/15kg
Dumbbells @ 50/35lb, (22.5/15kg)

Goal: 16:00-20:00

Cap: 25:00

Stimulus: Chipper Conditioning / Muscular Endurance

RPE: 8/10

Primary Objective: Complete the workout in under 20:00

Secondary Objective: Complete the Bar Muscle-Up station in Sub 5:00 minutes

[Chip Shot: Levels] (Time)

Level 2:

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Farmers Carry Reverse Lunges

20 Burpee Pull-Ups

10 Wall Walks

Dumbbells 35/25lb, 15/12kg

—

Level 1:

For Time

800/680m Row

40 Dual Dumbbell Push Press

30/22 Calorie Echo Bike

30 Bodyweight Reverse Lunges

20 Burpee Jumping Pull-Ups

10 Wall Walks to 20’’ Off Wall

Dumbbells 25/15lb, 12/7kg

—

Masters 55+

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Farmers Carry Reverse Lunges

20 Burpee Pull-Ups

10 Wall Walks

Dumbbells 30/20lb, 14/9kg

—

Competitor:

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Bar Muscle-Ups

200ft Farmers Carry Walking Lunges

100ft Handstand Walk

Dumbbells 50/35lb, 22.5/15kg

—

Big Class Option

For Time

1000/850m Row

50 Dual Dumbbell Push Press

400m Run

30 Farmers Carry Reverse Lunges

20 Bar Muscle-Ups

10 Wall Walks

Dumbbell Load: 50/35lb, 22.5/15kg

Start on a 5:00 minute Delay.

There will be 4 groups labeled A,B,C,D

Groups A and B will start @ 0:00 with A group starting on the rower and B group starting on the Wall Walks.

Groups C and D will start @ 5:00 with C group starting on the Rower and D Group starting on the Wall Walks.

—

Hotel Gym / Travel / Limited Equipment

For Time

800m Run or 5:00 Machine Choice

50 Dual Dumbbell Push Press

400m Run

30 Farmers Carry Reverse Lunges

20 Burpee Pull-Ups

10 Wall Walks

Dumbbell Load: 50/35lb, 22.5/15kg

PRVN Recovery #8 (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

5 Sets, For Quality

3 Weighted Strict Pull-Ups

5-7 Banded Strict Chest to Bar Pull-Ups

-Max Dual Dumbbell Bicep Curls 30/20lb, 14/9kg

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