Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
* 12 Minutes to build to a challenging set of 5 Power Cleans or Practice Technique.
Power Clean (1 x 5 Unbroken)
Workout of the Day
* 6 Minute Time Cap for WOD A.) — at the 6 minute mark stop and rest 1 minute – at the 7 minute mark begin WOD B.) which has a 10 Minute Time Cap. Record times for both WODs.
A.): 2016 Regional Event 3 (Time)
104 Wall Balls (20/14)
52 Pull-Ups
[Scaling Suggestions]:
[Scale 1]:
75 Wall Balls (20/14)
35 Pull-Ups
[Scale 2]:
52 Wall Ball (14/10)
25 Barbell Pull-Ups
B.): 2016 Regional Event 4 (Time)
4 Rounds of:
28 Alternating Pistols
15 Power Cleans (115/80)
[Scaling Suggestions]:
[Scale 1]:
4 Rounds of:
20 Alternating Pistols
15 Power Cleans (115/80)
[Scale 2]:
4 Rounds of:
14 Alternating Box Pistols or another scaling option
10 Power Cleans (75/80)