Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Coaches Lead


Metcon (Time)

Metcon 190415

5 rounds for time

20 Alternating dumbbell snatch (50lb/35lb)

20 Abmat sit-ups

20 Push-ups

20 Front rack dumbbell squats (1x50lb/1x35lb)
Aim to finish within 20 minutes.

Work at a steady consistent pace.

Reduce the DB weight to scale snatches and squats. (20 unbroken reps fresh)

Scale push-ups with band assisted push-ups or push-ups with hands on bench or box.

Cool-Down Flex

1/2 pigeon x :30E

1/2 kneeling hip flexor (lunge)/lat stretch w/ pvc x :30E

seated split leg hamstring stretch x :30E