Latest WOD

Max Effort Front Squats for 7/27/2018

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 

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  • 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