Heavy Bench Monday

Metropolis Fitness – WOD

View Public Whiteboard

Gymnastics

Take 10 minutes to work on Handstands today.

Work on one or more of the following progressions:

* kicking up to the wall

* shoulder taps

* freestanding handstand holds

* handstand walking

* freestanding handstand pushups

Weightlifting

Bench Press (5-5-3-3-1-1-1-1)

Go every 3:30/4 minutes. Superset with a max set of horizontal ring rows.

Push-ups (25)

*work in 25 pushups into your warmup and/or cashout.

*modify with knee or box or wall pushups with proper form

*we are adding 5 pushups a day until we build up to 100 in a day