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
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)