Have you heard about our Fundraiser WOD coming in September? This Labor Day we will have one WOD in the morning. In years past, we made this a team WOD. Last year, in remembrance of our first Greyhound Mascot, James Bond, we created a partner WOD. We will be doing the Partner WOD again this year and the event will be set to raise money for the Greyhound Health Initiative.
Today’s WOD continues our develop of skills for the week. Be mindful of your shoulders as you get deeper in the AMRAP. Finding a good overhead position will relieve some of the stress from your shoulders during the overhead squats. Try to block out outside noise and concentrate on what you are doing.
Industrial Athletics WOD for 8/16/2017:
Core:
Tabata:
Hollow Holds
MetCon:
AMRAP 12 MIn:
3 Overhead Squats (155/105)
5 Muscle Ups
7 Burpees
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 MIn:
3 Overhead Squats (135-115/95-75)
3 Bar Muscle Ups
7 Burpees
Or
AMRAP 12 MIn:
3 Overhead Squats (135-115/95-75)
9 CTB Pullups
9 Ring Dips
7 Burpees
Brass:
AMRAP 12 MIn:
3 Overhead Squats (115-95/75-65)
15 Pullups (may be banded)
15 Pushups (may use box)
7 Burpees
Bronze:
AMRAP 12 MIn:
3 Overhead Squats (95-75/65-55)
10 Ring Rows
10 Push ups (may use box)
5 Burpees