Today’s WOD is an EMOM. Similar to other EMOMs we do, but not quite the same, you will do a different movement each minute and then repeat. The idea is to build volume with unbroken movement without wearing out too quickly. 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)