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Shoulder Press For 10/16/2016

By November 15, 2016One Comment

Did everyone survive yesterday’s WOD?  We are going to change directions today.  This WOD won’t be quite so high cardio.  It is more of a grinder.  It is only 3 rounds, but 1 round is a bruiser.  You have to struggle to hang on to the pullups bar through your Knees to Elbows.  Then, pick up a relatively heavy barbell for a complex snatch.  And just when you are drained from 2 rounds of Knees to Elbows and that heavy barbell, hit the ground for some burpees.  Times 3!

CrossFit Alloy WOD for 10/16/2016:

Strength:
E2MOM 10 Min:
Shoulder Press
3, 3, 3, 3, 3 (85%)

MetCon:
3 Rounds for Time:
10 Knees to Elbows
10 Snatches (155/105)
10 Knees to Elbows
10 Burpees

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  • Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    10 Knees to Elbows
    10 Snatches (135-115/95-75)
    10 Knees to Elbows
    10 Burpees

    Brass:
    3 Rounds for Time:
    10 Hanging Leg Raises
    10 HP Snatches (95/65)
    10 Hanging Leg Raises
    10 Burpees

    Bronze:
    3 Rounds for Time:
    7 Lying Leg Raises
    7 HP Snatches (75-55/55-35)
    7 Lying Leg Raises
    7 Burpees