Today’s WOD is a combination of a cardio movement, gymnastics movement, and weighted lift. Â The double unders will get your heart and lungs pumping. Â The pushups will fatigue your chest, shoulders, and arms. Â Then, you need to regroup and pick up a weighted barbell for some complex overhead squats. Â When you get to the overhead squats be sure to keep your core really tight and maintain your concentration. Â When picking the correct scale, everything should be easy to complete with minimal rest in the pushups and overhead squats. Â Pick an overhead squat weight that is on the heavier end, but will allow you to complete all 10 reps unbroken. Â You don’t want to put that barbell down more than you have to.
Industrial Athletics WOD for 5/24/2017:
Buy In:
5x
1 Min Ring Pushup Hold
1 Min Rest
MetCon:
3 Rounds for Time:
50 Double Unders
20 Pushups
10 OHS (135/95)
6:30pm – Olympic Lifting with Forged Steel Weightlifting ClubÂ
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
35 Double Unders
20 Pushups
10 OHS (115/75)
Brass:
3 Rounds for Time:
35 Double Unders or 100 Single Unders
15 Pushups (may use box)
10 OHS (95-75/65-55)
Bronze:
3 Rounds for Time:
75 Single Unders
15 Pushups (may use box)
8 OHS (55/35)