Latest WOD

Rowing, BJ, and KB Swings

IndustrialAthletics – CrossFit

Today’s WOD is a series of short sets to be completed within a minute. The faster you complete the reps, the more rest you will receive before moving on to the next movement. So, your motivation is to move quickly. Pick a scaling that allows you to do that.

Core Work

Tabata Lying Hollow Hold

Metcon (No Measure)

EMOM 15 Min:
Min 1: Row 15/12 Cals
Min 2: 12 BJ (24/20)
Min 3: 12 KB Swings (2/1.5)

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  • Scaling:

    Platinum: As written above. Must jump onto box

    Steel:
    EMOM 15 Min:
    Min 1: Row 15/12 Cals
    Min 2: 12 BJ (24/20)
    Min 3: 12 KB Swings (1.5/1)

    Brass:
    EMOM 15 Min:
    Min 1: Row 12/10 Cals
    Min 2: 12 BJ (24/20)
    Min 3: 12 KB Swings (1.25/0.75)

    Bronze:
    EMOM 15 Min:
    Min 1: Row 10/8 Cals
    Min 2: 10 BJ (20/short box)
    Min 3: 10 KB Swings (1-0.75/0.75-0.5)