It is the last Wednesday of the Month. That means it is the Athlete of the Month WOD. Lucas Coyne was our December Athlete of the Month. As a taller athlete, he favors moves like rowing and wall balls. One of his recent goals was to achieve 30 pullups unbroken. So, we added pullups to his WOD. Finally, who doesn’t want to work on their “ripped abs?” Want to more about Lucas: http://industrial-athletics.com/athlete-of-the-month-for-december-2016/
Want to become the Athlete of the Month? There isn’t one thing we are looking for. The Athlete of the Month is someone who exemplifies the spirit of IA. Someone motivated, positive, and encouraging. Someone who attends classes on a regular bases, attends social events, and makes our Community part of their social network.
CrossFit Alloy WOD for 12/28/2016:
Gymnastics Skill Work:
30 Sec Work, 10 Sec Rest
10 Round
Triple Unders
Double Unders
Single Unders
MetCon:
For Reps:
3 Min Row for Cals
3 Min Wall Balls (20/14)(10/9)
3 Min Pullups
3 Min Situps
1 Min Between
Scaling:
Platinum: As written above.
Steel:
For Reps:
3 Min Row for Cals
3 Min Wall Balls (20/14)(10/9)
3 Min Pullups (Banded)
3 Min Situps
1 Min Between
Brass:
For Reps:
3 Min Row for Cals
3 Min Wall Balls (20/14)(10/8)
3 Min Pullups (banded)
3 Min Situps
1 Min Between
Bronze:
For Reps:
3 Min Row for Cals
3 Min Wall Balls (14/10)(9/8)
3 Min Ring Rows
3 Min Situps
1 Min Between