22
Jan
Workout of the Day
Metropolis Fitness – WOD
Weightlifting
Hang Squat Clean
12 Minute EMOM
Every minute perform the following rep scheme of Hang Squat Cleans
min 1-3, 3reps every minute
min 4-7, 2reps every minute
min 8-12, 1 rep every minute
Start light and build up to a heavy single
For the 3 and 2 rep minutes hold onto the bar until all reps are completed
Metcon
Metcon (Time)
10 Minute EMOM
Every minute on the minute for 10 minutes
5 wall ball shots (20lb, 10’/14lb, 9′)
5 lateral burpees over medball
Approach this as a Sprint! Aim to complete each round in 10 -15 seconds with the time remaining to rest
Reduce medball weight and/or reduce wallball/burpee reps to 3 or 4 to complete each round within 10-15 seconds
Score your total working time