A few weeks ago, we programmed a similar WOD format in Competition Class. Â It was a test to see how awesome it is . . . and it is awesome. Â Everyone was on the floor by the end of it. Â So, we changed up the movements and programmed it for everyone. Â Today is not a day to try a new skill or put extra weight on the bar. Â The minutes go by fast, so you have to maximize your time to get as many reps as possible. Â At the end of the WOD, you will tell the coach 1 rep count. Â So, simply keep counting as you go.
Industrial Athletics WOD for 8/29/2017:
Gymnastics skill Work :
EMOM 5 Min:
4 Strict Pullups
EMOM 5 Min:
10 Kipping Pullups
MetCon:
For 12 Min:
1 min Thusters (115/75)
1 Min TTB
2 Min Thrusters
2 Min TTB
3 Min Thrusters
3 Min TTB
Scaling:
Platinum: As written above.
Steel:
For 12 Min:
1 min Thusters (95/55)
1 Min TTB
2 Min Thrusters
2 Min TTB
3 Min Thrusters
3 Min TTB
Brass:
For 12 Min:
1 min Thusters (95-75/65-55)
1 Min Hanging Leg Raises
2 Min Thrusters
2 Min Hanging Leg Raises
3 Min Thrusters
3 Min Hanging Leg Raises
Bronze:
For 12 Min:
1 min Thusters (55/35)
1 Min Sit ups
2 Min Thrusters
2 Min Sit ups
3 Min Thrusters
3 Min Sit ups