Today’s WOD is a combination of a cardio movement, gymnastics movement, and weighted lift. The double unders will get your heart and lungs pumping. The pushups will fatigue your chest, shoulders, and arms. Then, you need to regroup and pick up a weighted barbell for some complex overhead squats. When you get to the overhead squats be sure to keep your core really tight and maintain your concentration. When picking the correct scale, everything should be easy to complete with minimal rest in the pushups and overhead squats. Pick an overhead squat weight that is on the heavier end, but will allow you to complete all 10 reps unbroken. 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 Club
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)