5
Oct
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.