It is the 4th of July. That means we are on a limited WOD schedule for the Holiday. Industrial Athletics will be open for a 10am WOD ONLY. All other classes are canceled for the day. The WOD will be based off of the CrossFit Hero WOD “Hidalgo.” We are going to make it a partner WOD and put a little “Industrial Athletics” spin on it. If the partnerships will not work according to plan, we will be doing regular Hidalgo.
CrossFit Alloy WOD for the 4th of July:
Partner “Hidalgo”
For Time:
Run 2.5k
Rest 2 Min . . .
40 Squat Cleans (135/95)
40 Box Jumps (24/20)
40 Walking Lunges (45/25) (in the alley, so stair climb)
40 Box Jumps
40 Squats Cleans
Rest 2 Min . . .
Run 2.5k
Notes: Each partnership must alternate the working partner every 5 reps. No partner may move on to the next movements until both partners are complete finished, so run together.
Scaling:
Platinum: As written above.
Steel:
For time:
Run 1.5k
Rest 2 minutes
40 Squat clean (115/75)
40 Box jump (24/20)
40 Walking lunge steps with 35lb plate held overhead
40 Box jump
40 Squat clean
Rest 2 minutes
Run 1.5k
Brass:
For time:
Run 1 mile
Rest 2 minutes
40 Squat clean (95/65)
40 Box jump (24/20)
40 Walking lunge steps with 25lb plate held overhead
40 Box jump
40 Squat clean
Rest 2 minutes
Run 1 mile
Bronze:
For time:
Run 1000m
Rest 2 minutes
30 Squat clean (75/55)
30 Box jump (20/short box)
30 Walking lunge steps with 15lb plate held overhead
30 Box jump
30 Squat clean
Rest 2 minutes
Run 1000m
Scaling:
Platinum: As written above.
Steel:
For time:
Run 1.5k
Rest 2 minutes
40 Squat clean (115/75)
40 Box jump (24/20)
40 Walking lunge steps with 35lb plate held overhead
40 Box jump
40 Squat clean
Rest 2 minutes
Run 1.5k
Brass:
For time:
Run 1 mile
Rest 2 minutes
40 Squat clean (95/65)
40 Box jump (24/20)
40 Walking lunge steps with 25lb plate held overhead
40 Box jump
40 Squat clean
Rest 2 minutes
Run 1 mile
Bronze:
For time:
Run 1000m
Rest 2 minutes
30 Squat clean (75/55)
30 Box jump (20/short box)
30 Walking lunge steps with 15lb plate held overhead
30 Box jump
30 Squat clean
Rest 2 minutes
Run 1000m
Hillary and I partnered on brass for this, and came in at 40:38. Fun group, and a fun WOD.
Hillary and I partnered on brass for this, and came in at 40:38. Fun group, and a fun WOD.