We are entering the 3rd week of November. Â Thank you to everyone who attended the Hero WOD on Saturday. Â Be sure to write down your time as that will be our November Hero Benchmark from year to year.
Today, we are combining two powerful movements. Â The Wall Ball is an explosive movement using the quads to drive a ball up in the air. Â The Clean is an explosive movement that uses the posterior chain to bring the barbell to our chest. Â Pace from the beginning.
Industrial Athletics WOD for 11/13/2017:
Gymnastics Skill Work:
50 Strict Pullups/Ring Rows For Time
MetCon:
For Time:
50 Wall Balls (20/14)(10/9)
15 Cleans (155/105)
50 Wall Balls
10 Cleans
50 Wall Balls
5 Cleans
Scaling
Platinum: As written above
Steel:
For Time:
50 Wall Balls (20/14)(10/9)
15 Cleans (135/195)
40 Wall Balls
10 Cleans
30 Wall Balls
5 Cleans
Brass:
For Time:
40 Wall Balls (20/14)(10/8)
15 HP Cleans (135-115/95-75)
30 Wall Balls
10 Cleans
30 Wall Balls
5 Cleans
Bronze:
For Time:
30 Wall Balls (14/10)(9/8)
15 Cleans (115-95/75-6)
25 Wall Balls
10 Cleans
20 Wall Balls
5 Cleans