Latest WOD

Handstand Push-ups and OHS for 6/2/2016

With May coming to an end, our 3 months goals also come to an end.  Did you achieve your goals?  If so, tell us.  If not, why not?  Was your goal achievable?  Did you put time into working toward your goal?  Or, did your goal require some special attention that you simply couldn’t receive in the regular class setting.  Maybe you needed some one-on-one attention for your snatches in order to reinforce your form.

Industrial Athleitcs offers the Coach’s Corner.  This one-on-one consultation program is designed to help you reach your personal, individual goals.  Whether that means nutrition goals, strength goals, mobility, form, etc., sometimes a little personal attention can go a long way.  Schedule a free initial consultation with a coach:  THE COACH’S CORNER.

Please also take a few minutes and fill out our 3 Month Goals Feedback Survey.

CrossFit Alloy WOD for 6/2/2016

Gymnastics Skill Work:
Inversion Practice:
Spend 10 Min:
Getting Inverted against a Wall
Free Standing Handstand
Walking on Your Hands

MetCon:
EMOM 10 Min:
Odd: 10 Handstand Pushups
Even: 10 Overhead Squats (115/75)
Min 11: Max Rep Ring Rows in 1 Min

Post Ring Row Reps to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    EMOM 10 Min:
    Odd: 7 Handstand Pushups (raised target)
    Even: 7 Overhead Squats (95/65)
    Min 11: Max Rep Ring Rows in 1 Min

    Brass:
    EMOM 10 Min:
    Odd: 7 Piked Handstand Pushups
    Even: 7 Overhead Squats (75/55)
    Min 11: Max Rep Ring Rows in 1 Min

    Bronze:
    EMOM 10 Min:
    Odd: 7 DB Shoulder Press (25/15)
    Even: 7 Overhead Squats (55/35)
    Min 11: Max Rep Ring Rows in 1 Min

  • joed says:

    Steel: 21 ring rows in 1 minute. All handstand push-ups done strict and unbroken for 7 reps per round.