Workout of the Day

Announcements

GUYS NIGHT is Thursday, October 11th @ Heidelberg. 7pm. Please RSVP on Facebook!

Metropolis Fitness – WOD

Metcon (Time)

For time:

5 ring handstand push-ups

5 squat cleans, 185 / 125 lb.

10 strict handstand push-ups

10 squat cleans, 155 /105 lb.

20 handstand push-ups

20 squat cleans, 135 / 95 lb.

40 ring dips

40 squat cleans, 95 / 65 lb.
Intermediate Option

For time:

5 strict handstand push-ups

5 squat cleans, 155 / 105 lb.

10 handstand push-ups

10 squat cleans, 135 / 95 lb.

20 ring dips

20 squat cleans, 95 / 65 lb.

40 push-ups

40 squat cleans, 75 / 55 lb.

Beginner Option

3 rounds for time of:

20 knee push-ups

20 squat cleans, 65 / 45 lb.