Have you seen our monthly goals for October? We took on our benchmark WOD, completed our two max effort lifts, it’s time to test our skill work: Pistols. Before the MetCon today, you will test the number of pistol reps you can complete is 1 minute. Make sure you record the number of reps you complete and the pistol progression you choose. We will use this as a benchmark to test on a regular basis. The next time you we test them, if you get more reps, or complete a harder progression, you know you are getting bigger/stronger/faster.
Speaking of skill work, do you have gymnastics skills to complete the WOD as prescribed today? If not, are you practicing these skills on a regular basis?
Industrial Athletics WOD for 10/27/2017:
Gymnastics Skill:
Max Effort Pistols in 1 Min
MetCon:
3 Rounds for Time:
12 KTE
12 Pistol
80Ft Handstand Walk
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
8 K2E
8 Pistols
12 inverted box walks
Brass:
3 Rounds for Time:
8 Hanging Leg Raises
8 Pistol Progressions
10 inverted box walks
Bronze:
3 Rounds for Time:
8 Lying Leg Raises
8 Walking Lunges (each leg)
8 Inch Worms