Today, we combine high skill, with cardio, and weightlifting. Â Remember to plan for the entire wod, and not just the first 5 minutes. Â The more pistols you do, the harder it will be to use your dip and drive to push the weight overhead. Â The more STOs you do, the more your legs will fatigue. Â Oh, and then he burpees in the middle will keep you out fo breath. Â This should be a good one!!!
Industrial Athletics WOD for 10/11/2017:
Strength:
Every 90 Seconds x 6
1 Squat Snatch (80%)
2 Overhead Squats
Or
1 Power Snatch (80%)
2 Overhead Squats
MetCon:
AMRAP 10 Min:
10 Pistols
10 Burpees
10 STO (115/75)
6:30pm – Olympic Lifting with Forged Steel Weightlifting ClubÂ
Scaling:
Platinum: As written above.
Steel:
AMRAP 10 Min:
8 Pistols
8 Burpees
8 STO (95/65)
Brass:
AMRAP 10 Min:
8 Pistol Progressions
8 Burpees
8 STO (95/65)
Bronze:
AMRAP 10 Min:
8 Walking Lunges (each leg)
6 Burpees
6 STO (75/55)