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CrossFit Alloy WOD for 1/15/2015:
Skill/Core:
High Rack Position Mobility
then . . .
3 Rounds
L-Sit Hold for accumulation of 1 min per round
MetCon:
As Many Rounds as Possible in 8 Minutes:
10 Double Unders
1 Overhead Squat (135/95)
20 Double Unders
2 Overhead Squats
30 Double Unders
3 Overhead Squats
. . . and so on until time cap
Post number of completed rounds to comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 8 Minutes:
10 Double Unders
1 Overhead Squat (115/75)
20 Double Unders
2 Overhead Squats
30 Double Unders
3 Overhead Squats
. . . and so on until time cap
Brass:
As Many Rounds as Possible in 8 Minutes:
10 Double Unders (attempts count) or 30 Single Unders
1 Overhead Squat (95-75/65-55)
20 Double Unders or 60 Single Unders
2 Overhead Squats
30 Double Unders or 90 Single Unders
3 Overhead Squats
. . . and so on until time cap
Bronze:
As Many Rounds as Possible in 8 Minutes:
20 Single Unders
1 Overhead Squat (55/35)
40 Single Unders
2 Overhead Squats
60 Single Unders
3 Overhead Squats
80 Single Unders
4 Overhead Squats
. . . and so on until time cap
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 8 Minutes:
10 Double Unders
1 Overhead Squat (115/75)
20 Double Unders
2 Overhead Squats
30 Double Unders
3 Overhead Squats
. . . and so on until time cap
Brass:
As Many Rounds as Possible in 8 Minutes:
10 Double Unders (attempts count) or 30 Single Unders
1 Overhead Squat (95-75/65-55)
20 Double Unders or 60 Single Unders
2 Overhead Squats
30 Double Unders or 90 Single Unders
3 Overhead Squats
. . . and so on until time cap
Bronze:
As Many Rounds as Possible in 8 Minutes:
20 Single Unders
1 Overhead Squat (55/35)
40 Single Unders
2 Overhead Squats
60 Single Unders
3 Overhead Squats
80 Single Unders
4 Overhead Squats
. . . and so on until time cap
Steel – 7 rounds plus 15
Steel – 7 rounds plus 15
Brass – 5 rounds plus 160 single-unders. Did Rounds 1 – 4 with Double-Unders. Switched to Single-Unders for Round 5 (150 reps).
L-Sit hold: 55 seconds; 30 seconds; 20 seconds
Brass – 5 rounds plus 160 single-unders. Did Rounds 1 – 4 with Double-Unders. Switched to Single-Unders for Round 5 (150 reps).
L-Sit hold: 55 seconds; 30 seconds; 20 seconds