It is the last Wednesday of the month, that means it is time for the WOD choice of our Athlete of the Month. Dylan has picked a rough one. Scaled appropriately, this WOD should take between 35-45 minutes. So, it is certainly a longer one. Keep in mind, in the end, at RX, you will perform 135 KB Swings, and 135 burpees. If that seems extreme, pick a scale with less reps.
Want to learn more about Dylan? Check out his monthly questionnaire here: http://industrial-athletics.com/athlete-of-the-month-for-april-2017/
CrossFit Alloy WOD for 4/26/2017
“Crazy Kruger”
3 Rounds for Time:
Run 800M
21, 15, 9
KB Swings (2/1.5)
Burpees
* yes, that 21, 15, 9 each round
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
Run 800M
21, 15, 9
KB Swings (1.5/1.0)
Burpees
Brass:
For Time:
2 Rounds
Run 800M
15, 12, 9
KB Swings (1.25/0.75)
Burpees
1 Round
Run 400m
15, 12, 9
KB Swings (1.25/0.75)
Burpees
Bronze:
For Time:
1 Round:
Run 400M
15, 12, 9
KB Swings (0,75/0.5)
Burpees
2 Rounds
Parking Lot Sprint
15, 12, 9
KB Swings (0,75/0.5)
Burpees