Time for our last benchmark movement for the month. Let’s load some barbells and find our max weight for 1 Front Squat.
When you get to the Metcon, the pistols are meant to be challenging, but you don’t want to take too long on them. This WOD is a high skill WOD, so pick a scaling that will challenge you, but won’t cause you to hit a wall.
Industrial Athletics WOD for 7/27/2018:
Strength:
E2MOM 8 Min:
Front Squat
3 @ 60%
2 @ 70%
2 @ 80%
1 @ 85%
7 Min to find Max
MetCon:
AMRAP 12 Min:
30 Pistols
10 HSPUs
10 Burpees
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above
Steel:
AMRAP 12 Min:
20 Pistols
7 HSPUs (1 ab at target)
7 Burpees
Brass:
AMRAP 12 Min:
20 Pistol Progressions
10 Piked HSPUs
7 Burpees
Bronze:
AMRAP 12 Min:
30 Walking Lunges
7 DB Shoulder Press (25/15)
7 Burpees