Don’t forget, because of the Labor Day Holiday, we have had some changes this coming week to our schedule. Â This weekend will be the same as always. Â Monday will be a 10am WOD ONLY. Â Our September Fudnamentals Program will start on Wednesday the 7th.
We are finishing the week today with a nasty looking bodyweight WOD. Â Very similar to the benchmark WOD Mary, we removed the high volume pistols and replaced them with basic air squats. Â The goal is to see how many rounds you can complete in 20 min. Â The kicker to this WOD: Â 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