12
Apr
Workout of the Day
Metropolis Fitness – WOD
Warm-up
Coaches Lead
Strength
Back Squat (5×3)
Tempo Back Squats
5×3 @ 80% 1RM
Tempo: (5/0/X/0)
Perform each rep with a 5 second negative (eccentric), 0 second pause at the bottom (isometric), as explosive as possible on the way up (concentric), 0 seconds pause at the top (iso-concentric)
Metcon
Metcon (Time)
Metcon 190413
With a Partner
2 Rounds for time:
40 Wallball Shots (20lb,10’/14lb,9′)
40 Strict Pull-ups
Finish within 20 minutes
Split the reps evenly with your partner. Choose how you want to break your reps up.
Scale the wallball shots with a lighter medball and/or lower target.
Scale strict pull-ups with band assisted pull-ups
Cool-Down Flex
Foam roll or Lax ball Glute x :30E
1/2 pigeon x :30E
Lying banded hamstring stretch x :30E
Lying banded straight leg across body x :30E