Two weeks ago, we had our first competition WOD for the month. The morning classes did it the competition WOD first and the evening classes got to compete with their times. For the second comp WOD of the month, we are going to have the evening classes do it first and the morning classes will do it tomorrow so they can chase the evening class’s reps.
Industrial Athletics WOD for 4/17/2018:
Morning Classes:
Olympic Accessory Work:
Every 90 x 6
2 Squat Cleans (80%)
MetCon:
AMRAP 6 Min:
7 Power Cleans (115/85)
5 Front Rack Reverse Lunges
3 Wall Walks
Evening Classes:
Comp WOD:
5×3 Min Rounds:
10 Front Squats (135/95)
6 Box Jumps (24/20)
Max Cal Row
Rest 3 Min
Morning WOD Scaling:
Platinum: As written above.
Steel:
AMRAP 6 Min:
7 Power Cleans (95/65)
5 Front Rack Reverse Lunges
3 Wall Walks
Brass:
AMRAP 6 Min:
7 Hang Power Cleans (75/55)
5 Front Rack Reverse Lunges
3 Wall Walks
Bronze:
AMRAP 6 Min:
7 Hang Power Cleans (55/35)
5 Front Rack Reverse Lunges
3 Inch Worms
Evening Comp WOD:
Platinum: As written above. Must jump box jumps.
Steel:
5×3 Min Rounds:
10 Front Squats (95/65)
6 Box Jumps (24/20)
Max Cal Row
Rest 3 Min
Brass:
5×3 Min Rounds:
8 Front Squats (75/55)
4 Box Jumps (20/short box)
Max Cal Row
Rest 3 Min