Workout of the Day
Metropolis Fitness – WOD
Warm-up
Coaches Lead
Strength
Deadlift (5×5)
Every 3 minutes 1 set of 5 reps
1×[email protected]%
1×[email protected]%
1×[email protected]%
2×[email protected]%
*Percentage is from your 1RM deadlift
All lifts should be successful. Increase weight throughout if you do not have or know your 1RM.
Metcon
Metcon (No Measure)
Metcon 190408
Tabata push-ups and V-ups
8 rounds of
:20 work
:10 rest
Alternate push-ups and V-ups every period of work.
Scale push-ups with band assisted push-ups or push-ups with hands elevated (hands on bench, box, etc…). Try to go unbroken. Rest in the top of the push-up during your work if you need to break within the :20 of work.
Touch the top of your feet or toes while keeping your legs straight during the V-up. Scale with alternating single leg v-ups.
Cool-Down Flex
Slow cat/camel x 10
Banded hamstring static stretch x :30E
Banded lat stretch w/ side lunge x: 30E
Standing pec stretch against rig/wall x :30E