Don’t forget, because of the Labor Day Holiday, we have had some changes this coming week to our schedule. This weekend will be the same as always. Monday will be a 10am WOD ONLY. Our September Fudnamentals Program will start on Wednesday the 7th.
We are finishing the week today with a nasty looking bodyweight WOD. Very similar to the benchmark WOD Mary, we removed the high volume pistols and replaced them with basic air squats. The goal is to see how many rounds you can complete in 20 min. The kicker to this WOD: every time you complete a round, the reps increase.
CrossFit Alloy WOD for 9/2/2016:
Core:
Alternating Tabata
Hollow and Arch static holds
MetCon:
AMRAP 20 Min:
10 HSPUs
20 Squats
30 Pullups
15 HSPUs
30 Squats
45 Pullups
20 HSPUs
40 Squats
60 Pullups
* Continue to add 5 HSPU’s, 10 Squats, and 15 Pullups
6:30pm – Olympic Lifting with Greene Barbell Club
Platinum:
AMRAP 20 Min:
10 HSPUs
20 Squats
30 Pullups
15 HSPUs
30 Squats
45 Pullups
20 HSPUs
40 Squats
60 Pullups
Steel:
AMRAP 20 Min:
5 HSPUs (Piked)
15 Squats
25 Pullups
10 HSPUs
25 Squats
40 Pullups
15 HSPUs
35 Squats
55 Pullups
Brass:
AMRAP 20 Min:
5 HSPUs (Piked)
15 Squats
25 Pullups (banded)
10 HSPUs
25 Squats
40 Pullups
15 HSPUs
35 Squats
55 Pullups
Bronze:
AMRAP 20 Min:
5 DB Shoulder Press (25/15)
15 Squats
25 Ring Rows
10 DB Shoulder Press
25 Squats
40 Ring Rows
15 DB Shoulder Press
35 Squats