The CrossFit Alloy WOD for 2/21/2014:
Skill:
Handstand Pushups, getting inverted, and/or kipping
MetCon:
4 Rounds for Time:
1 Stair Climb
Bear Crawl to Platform
30 Sumo deadlift High Pulls (45/35)
50 Double Unders
Post Time to Comments
The CrossFit Alloy WOD for 2/21/2014:
Skill:
Handstand Pushups, getting inverted, and/or kipping
MetCon:
4 Rounds for Time:
1 Stair Climb
Bear Crawl to Platform
30 Sumo deadlift High Pulls (45/35)
50 Double Unders
Post Time to Comments
Scaling:
Skill: Everyone is Platinum. This is about progression, so move one or two steps beyond your comfort level.
MetCon:
Platinum: As written above.
Steel:
4 Rounds For time:
1 Stair Climb
Bear Crawl to Platform
20 Sumo Deadlift Highpulls (45/35)
40 Double Unders or 40 Tuck Jumps
Brass:
4 Rounds for Time:
1 Stair Climb
Bear Crawl to Pullup Rig
20 Sumo Deadlift Highpulls (45/35)
30 Double Unders or 30 Tuck Jumps
Bronze:
4 Rounds for Time:
1 Stair Climb
Bear Crawl to Pullup Rig
15 Sumo Deadlift Highpulls (45/35)
20 Double Unders or 20 Tuck Jumps
Skill: worked on kipping with knees out and head below plates
Platinum: 11:23
Handstand work to start. My stability is improving with the right shoulder. Had no trouble kicking up and stabilizing. Hoping to have full range strict handstand push-ups soon!
Steel: 12:18 with Tuck Jumps.