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CrossFit Alloy WOD for 9/4/2014:
Skill:
8 Minutes of Practice For Quality:
Free Standing Handstand Holds or Handstand Hold Progressions
MetCon:
For Time:
100 Double Unders
then . . .
3 Rounds
15 Overhead Squats (135/95) or (55%)
20 Ring Dips
25 Situps
then . . .
25 Handstand Pushups (45/25)(May be kipped)
Post Time to Comments
Scaling:
Platinum Plus: 55% of your 1 rep max overhead squat weight
Platinum: As written above.
Steel:
For Time:
75 Double Unders
then . . .
3 Rounds
15 Overhead Squats (115/75)
15 Ring Dips (may use red band)
20 Situps
then . . .
15 Handstand Pushups (25/no plates)(May be kipped)
Brass:
For Time:
60 Double Unders or 120 singles unders
then . . .
3 Rounds
10 Overhead Squats (95-75/65-55)
15 Hand Release Push ups
20 Situps
then . . .
15 Strict Handstand Pushups to a raised target
Bronze:
For Time:
75 Single Unders
then . . .
3 Rounds
10 Overhead Squats (55-35)
15 Push ups
15 Situps
then . . .
15 Dumbbell Shoulder Press (25/15)
Scaling:
Platinum Plus: 55% of your 1 rep max overhead squat weight
Platinum: As written above.
Steel:
For Time:
75 Double Unders
then . . .
3 Rounds
15 Overhead Squats (115/75)
15 Ring Dips (may use red band)
20 Situps
then . . .
15 Handstand Pushups (25/no plates)(May be kipped)
Brass:
For Time:
60 Double Unders or 120 singles unders
then . . .
3 Rounds
10 Overhead Squats (95-75/65-55)
15 Hand Release Push ups
20 Situps
then . . .
15 Strict Handstand Pushups to a raised target
Bronze:
For Time:
75 Single Unders
then . . .
3 Rounds
10 Overhead Squats (55-35)
15 Push ups
15 Situps
then . . .
15 Dumbbell Shoulder Press (25/15)
Platinum Plus (75lb OHSquats) – 18:54
Platinum Plus (75lb OHSquats) – 18:54
Brass: Can’t remember time – 12 minutes and something??? I might be way off on that.
Did 120 single-unders, OHS at 75 pounds (focused on form and did all 3 rounds unbroken), did 15 ring dips (instead of hand release push-ups). The 15 HSPU’s were all done strict to a raised target of 2 ab mats. Right shoulder feeling much better but arms/shoulders were drained from yesterday’s WOD.
Brass: Can’t remember time – 12 minutes and something??? I might be way off on that.
Did 120 single-unders, OHS at 75 pounds (focused on form and did all 3 rounds unbroken), did 15 ring dips (instead of hand release push-ups). The 15 HSPU’s were all done strict to a raised target of 2 ab mats. Right shoulder feeling much better but arms/shoulders were drained from yesterday’s WOD.
RX rep scheme but had to do singles(x3) + doubles on the jump rope and 115 lbs on the OHS. Time was 16:20ish
RX rep scheme but had to do singles(x3) + doubles on the jump rope and 115 lbs on the OHS. Time was 16:20ish
Double checked my time and learned it was 14:54 for my Brass description described above.
Good job, Rafa, for the 115 lbs. OHS! Sounds like your back is feeling better.
Double checked my time and learned it was 14:54 for my Brass description described above.
Good job, Rafa, for the 115 lbs. OHS! Sounds like your back is feeling better.