Latest WOD

Row, HSPU, Front Squats for 10/10/2018

IndustrialAthletics – CrossFit

After some heavy overhead squats today, we will be doing an EMOM with 3 different movements. Make sure you pick a scaling that gives you some rest time each minute.

Overhead Squats

E2MOM 8 Min:

2, 2, 2, 2 (85%)

Metcon (No Measure)

EMOM 12 Min:

Min 1: Row 15/12 Cals

Min 2: 8 HSPUs

Min 3: 8 Front Squats (155/105)

Min 4: Rest

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  • Scaling:

    Platinum: As written above.

    Steel:
    EMOM 12 Min:
    Min 1: Row 12/10 Cals
    Min 2: 5 HSPUs (1 ab mat)
    Min 3: 8 Front Squats (135/95)
    Min 4: Rest

    Brass:
    EMOM 12 Min:
    Min 1: Row 12/10 Cals
    Min 2: 8 Piked HSPUs
    Min 3: 8 Front Squats (115-95/75-65)
    Min 4: Rest

    Bronze:
    EMOM 12 Min:
    Min 1: Row 10/8 Cals
    Min 2: 8 Hard Pushups
    Min 3: 8 Front Squats (95-75/65-55)
    Min 4: Rest