Latest WOD

Rowing, OHS, and Bar MUs for 1/24/2018

Don’t forget that we have our gymnastics seminar this weekend.  This seminar will be designed to give you some extra exposure to some various gymnastics movements that are great to develop your gymnastics skills, but don’t have much usefulness in MetCons.  We will introduce the hollow and arch positions and then apply those positions to different static holds, rolls, and headstands.

Industrial Athletics WOD for 1/24/2018:

DU Practice:
8x
0:30 DU Practice
0:15 Rest

MetCon:
3 Rounds each for Time:
Row 400
12 OHS (115/75)
6 Bar MUs
Rest 2 Min

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club 

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  • Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds each for Time:
    Row 400
    12 OHS (95/65)
    4 Bar MUs or 12 CTB Pullps, 12 Pushups
    Rest 2 Min

    Brass:
    3 Rounds each for Time:
    Row 400
    12 OHS (95-75/65-55)
    10 Pullups/10 Pushups (may use band and box)
    Rest 2 Min

    Bronze:
    3 Rounds each for Time:
    Row 300
    10 OHS (55/35)
    10 Ring Rows/10 Pushups (may use box)
    Rest 2 Min