Latest WOD

Competition WOD for 7/19/2018

Each month, we divide our WODs into three categories:  Training, Skill, and Competition.  The majority of the WODs are training WODs.  However, twice a month, we encourage you to throw down, go 100%, and see if you can beat the person next to you.  Today’s WOD is a competition WOD for the evening classes.  The morning and noon classes will take on the competition WOD tomorrow.

Industrial Athletics WOD for 7/19/2018:

Olympic Lifting Accessory Work:
EMOM 8 Min:
2 Deadlifts (60% of Clean)
1 HP Clean
1 Front Squat

MetCon:

Morning WOD:
AMRAP 10 Min:
10 HSPUs
5 Squat Cleans (155/105)

Evening Comp WOD:
2x
AMRAP 3 Min:
Row 25/20 Cals
ME Box Jumps (30/24)
Rest 3 Min

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  • Scaling:

    Platinum: As written above

    Steel:
    2x
    AMRAP 3 Min:
    Row 20/15 Cals
    ME Box Jumps (24/20)
    Rest 3 Min

    Brass:
    2x
    AMRAP 3 Min:
    Row 15/12 Cals
    ME Box Jumps (20/short box)
    Rest 3 Min

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 10 Min:
    10 HSPUs (1 ab mat only)
    5 Squat Cleans (135/95)

    Brass:
    AMRAP 10 Min:
    10 Piked HSPUs
    5 Deadlift/Hang Squat Cleans (115/75)

    Bronze:
    AMRAP 10 Min:
    10 DB Shoulder Press (20/15)
    5 Deadlift/Hang Squat Cleans (75/55)