Workout of the Day
Metropolis Fitness – WOD
Plyo/Stability
Warm-up (No Measure)
3 rounds with intent (not for time)
5 box jumps (higher than normal)
2 wall walks
1 Handstand Hold 10 seconds.
Work on explosive hip extension (jump high) in the box jump (take your time).
Walk as high on the wall as you can in the wall walks.
Hold in a pike position if you can not get inverted on the wall.
Metcon
Metcon (Time)
Metcon 190204
5 rounds for time:
40 Double Unders
6 Dumbbell Clean and Jerks Right Arm (from the hang)
8 Single Arm Dumbbell Overhead Walking Lunges Right Arm
40 Double Unders
6 Dumbbell Clean and Jerks Left Arm (from the hang)
8 Single Arm Dumbbell Overhaed Walking Lunges Left Arm
Male: one 50lb DB
Female: one 35lb DB
Aim to finish this workout in approximately 10-15 minutes
Keep working on your double unders if you are not proficient or do not have them yet. Count reps and/or attempts.
Move to the next exercise after 40 reps or 1 minute, which ever comes first.
Select a DB weight that you can maintain unbroken throughout the workout or very close to unbroken. It should be challenging, but manageable.