We are introducing a new gymnastics skill work movements today, the low ring pushups plank hold. This movement is going to take away the stability of the floor and force us to use our bodies to maintain a perfect plank. This movements will help to strengthen our shoulders, arms, chest, lats, core, and more.
The MetCon today is the WOD for the Athlete of the Month, Kyle Clark. She said she likes WODs with cleans and wall balls. So, how about this one? Want to get to know our Athlete of the Month? Check out her page: http://industrial-athletics.com/september-2016-athlete-month/
CrossFit Alloy WOD for 9/22/2016:
Gymnastics Skill Work:
4x1min:
Low Ring Pushups Plank
Rest 1 Min Between
MetCon:
For Time:
1 Parking Lot Sprint
10 Cleans (155/105)
1 Parking Lot Sprint
10 Jerks (155/105)
1 Parking Lot Sprint
30 Wall Balls (20/14)(10/9)
1 Parking Lot Sprint
Scaling:
Platinum: As written above.
Steel:
For Time:
1 Parking Lot Sprint
10 Cleans (135-115/95-75)
1 Parking Lot Sprint
10 Jerks (135-115/95-75)
1 Parking Lot Sprint
30 Wall Balls (20/14)(10/9)
1 Parking Lot Sprint
Brass:
For Time:
1 Parking Lot Sprint
10 Cleans (95/65)
1 Parking Lot Sprint
10 Jerks (95/65)
1 Parking Lot Sprint
20 Wall Balls (20/14)(10/8)
1 Parking Lot Sprint
Bronze:
For Time:
1 Parking Lot Sprint
10 Cleans (75/55)
1 Parking Lot Sprint
10 Jerks (75/55)
1 Parking Lot Sprint
20 Wall Balls (14/10)(9/8)
1 Parking Lot Sprint