Announcement: Memorial day is coming up in a couple of weeks. We will be having a special workout that day. Stay tuned for more information. The WOD will is open to all Industrial Athletics members.
CrossFit Alloy WOD for 5/6/2014:
Skill:
4 Sets, not for time:
1 Rope Climb/5 Pullups and 5 Knees to Elbow
5 Barbell Rollouts
Note: Everyone will receive a tutorial on the Rope Climb. Those able to climb the rope with proper leg and upper body support will continue to climb during the skill work.
MetCon:
10 Rounds for total reps
1 Min Burpees
Rest 15 Sec
30 Sec of shoulder to overhead (95/65)
Rest 15 Sec
This MetCon will last for 20 Minutes
Post Reps to Comments
Scaling:
Platinum: As written above.
Steel:
10 Rounds for total reps
1 Min Burpees
Rest 15 Sec
30 Sec of shoulder to overhead (75/55)
Rest 15 Sec
Brass:
10 Rounds for total reps
1 Min Burpees
Rest 15 Sec
30 Sec of shoulder to overhead (45/35)
Rest 15 Sec
Scaling:
Platinum: As written above.
Steel:
10 Rounds for total reps
1 Min Burpees
Rest 15 Sec
30 Sec of shoulder to overhead (75/55)
Rest 15 Sec
Brass:
10 Rounds for total reps
1 Min Burpees
Rest 15 Sec
30 Sec of shoulder to overhead (45/35)
Rest 15 Sec
RX – 273 reps
RX – 273 reps
Steel: 245 reps (75 lbs. for overhead)
Learned how to climb the rope using my legs! I usually go leg-less but good to know how to climb with legs so I have a back up when the arms need a break.
Good job Brian and Debbie with your first rope climbs!
Steel: 245 reps (75 lbs. for overhead)
Learned how to climb the rope using my legs! I usually go leg-less but good to know how to climb with legs so I have a back up when the arms need a break.
Good job Brian and Debbie with your first rope climbs!