We are starting today with heavy deadlifts as we develop strength for our 1 rep test coming at the end of the month.
For today’s WOD, make sure you start at a good pace, but not all out on the row. You need to conserve some energy in your posterior chain so you can move through the KB swings quickly. Then, when your midline is destroyed, push through your situps.
Indsutrial Athletics WOD for 4/11/2018:
Strength:
E2MOM 10 Min:
Deadlifts
3, 3, 3, 3, 3 (85%)
MetCon:
For Time:
Row 1000m
75 KB Swings (2/1.5)
50 Situps
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above
Steel:
For Time:
Row 1000m
75 KB Swings (1.5/1.25)
50 Situps
Brass:
For Time:
Row 1000m
60 KB Swings (1.25/1.0)
40 Situps
Bronze:
For Time:
Row 750m
60 KB Swings (0.75/0.5)
40 Situps