Latest WOD

Evening Comp WOD and Skill WOD for 6/20/2018

Every month, we have 3 types of WODS:  training, skill, and competition.  Most of the WODS are Training WODS.  We want to see effort that doesn’t exceed 85%, no lasting aches and pains for the WOD, no hand tears that will affect training the next day.

Each week, we have Skill WODs.  These are wods that should require less than 80% max effort.  They will involve a high level of skill that will likely slow you down.  They are meant to give you practice on a hard skill.

Finally, twice a month, we have competition WODs.  We want to see you give 100%.  We mark your score and scaling on the board so everyone can see and compete.  For the second Comp WOD of the month, we make the evening classes go first so the morning classes have some scores to compete with.

Industrial Athletics WOD for 6/20/2018:

Morning Skill WOD:
For Time:
21, 15, 12, 9, 6, 3
Triple Unders
Thrusters (95/65)

Evening Comp WOD:

Strength:
E2MOM 10 Min:
Deadlifts
5 @ 80%
3 @ 85%
1 @ 90%
3 @ 85%
5 @ 80%

MetCon:
7 Rounds for Time:
5 Power Snatches (135/95)
1 Lot Sprint

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club 

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  • Scaling:

    Platinum: As written above

    Steel:
    For Time:
    63, 45, 36, 27, 18, 9
    Double Unders
    21, 15, 12, 9, 6, 3
    Thrusters (95/65)

    Brass:
    For Time:
    63, 45, 36, 27, 18, 9
    Single Unders
    21, 15, 12, 9, 6, 3
    Thrusters (75/55)

    Bronze:
    For Time:
    45, 36, 27, 18, 9
    Single Unders
    15, 12, 9, 6, 3
    Thrusters (45/35)

    COMP WOD:

    Platinum: As written above.

    Steel:
    7 Rounds for Time:
    5 Power Snatches (95/65)
    1 Lot Sprint

    Brass:
    7 Rounds for Time:
    5 Deadlift with Hang Power Snatches (65/45)
    1 Lot Sprint