23
Apr
Workout of the Day
Metropolis Fitness – WOD
Warm-up
Coaches Lead
Strength
Back Squat (5×3)
Tempo Back Squats
5×3 @ 75%-80% 1RM
Tempo: (3/3/X/1)
1 set every 3 minutes
Perform each rep with a 3 second negative (eccentric), 3 second pause at the bottom (isometric), as explosive as possible on the way up (concentric), 1 seconds pause at the top (iso-concentric)
Metcon
Metcon (AMRAP – Reps)
Metcon 190424
10 rounds
:20 Burpee box jump over (24″/20″)
:40 Rest
Sprint each round completing as many burpee box jump overs as possible
Scale with a lower box
Cool-Down Flex
Foam roll or Lax ball Glute x :30E
1/2 pigeon x :30E
Lying banded hamstring stretch x :30E
Standing banded tricep stretch x :30E