Today’s WOD is an EMOM. Â Similar to other EMOMs we do, but not quite the same, you will do a different movement each minute and then repeat. Â The idea is to build volume with unbroken movement without wearing out too quickly. Â So, lots of time under tension each minute.
Industrial Athletics WOD for 9/7/2017:
Gymnastics Skill:
EMOM 7 Min:
10 Toes to Bar
MetCon:
EMOM 12 Min:
1. 5 Muscle Ups
2. 10 Front Squats (155/105)
3. 20 Deadlifts (155/105)
Scaling:
Platinum: As written above.
Steel:
EMOM 12 Min:
1. 4 Muscle Ups (bar)
2. 8 Front Squats (135/195)
3. 16 Deadlifts (135/195)
Brass:
EMOM 12 Min:
1. 9 Pullups and Pushups
2. 8 Front Squats (115/75)
3. 16 Deadlifts (115/75)
Bronze:
EMOM 12 Min:
1. 9 Ring Rows and Pushups (may use box)
2. 8 Front Squats (95-75/65-55)
3. 12 Deadlifts (95-75/65-55)