If you plan to come to the Open WOD this Saturday, but are not registered for our Team Competition, be sure to let us know today or tomorrow so we can work you into a heat.
We are taking a little different approach to this workout today. Usually, we would pick a muscle group and hammer that muscle through the same movement throughout the workout. In other words, you might see a WOD with 3 rounds containing air squats: hitting the quads through the same movement.
Today, we are going to change that up. We are still going to target out quads. However, we are going to target them through 3 different movements. This will test your ability to adapt while under fatigue and stress.
CrossFit Alloy WOD for 3/2/2017:
Strength:
12 Min to Find:
1 Rep Max Bench Press
MetCon:
For Time:
50 DB Walking Lunges (50/35)
50 Situps
30 Pistols
30 Situps
15 OHS (115/75)
15 Situps
Scaling:
Platinum: As written above.
Steel:
For Time:
40 DB OH Walking Lunges (40/30)
50 Situps
20 Pistols
30 Situps
10 OHS (95/65)
15 Situps
Brass:
For Time:
40 DB OH Walking Lunges (35/20)
50 Situps
20 Pistol Progressions
30 Situps
10 OHS (75/55)
15 Situps
Bronze:
For Time:
40 DB Walking Lunges (25/15)
40 Situps
20 Walking Lunges
20 Situps
10 OHS (75/55)
10 Situps