The CrossFit Alloy WOD for 10/18/2013:
WOD 1:
Shoulder Press
5, 5, 5, 5
Goal is to lift at least 60% of your 1 rep max
WOD 2:
3 Rounds for Time:
10 Handstand Pushups
10 Squats
10 Ring Dips
10 Toes To Bar
10 Pushups
Post Weight and Time to Comments
Scaling:
WOD 1: Everyone is Platinum for this WOD. Lift heavy and keep good form.
WOD 2:
Platinum: As written above
Steel:
3 Rounds for Time:
7 Handstand Pushups
7 Squats
7 Ring Dips
7 Toes to Bar
7 Pushups
Brass:
3 Rounds for Time:
7 Handstand Pushup Progression to a raised target
7 Squats
7 Ring Dip progression
7 Knees to Elbows
7 Pushups
Bronze:
3 Rounds for Time:
7 Piked Handstand Pushups
7 Squats
7 Hand release Pushups
7 Lying leg lifts
7 Pushups
WOD # 1: 105 lbs. for 5 reps. Max Strict Press is currently 135 lbs.
Platinum/Rx: 9:01
Thanks, Brian, for pushing to go Rx! 30 hand stand push-ups are no joke at 6 am!