7
Feb
Workout of the Day
Metropolis Fitness – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
A. Metcon 190208
5 minute AMRAP
250 meter Row
10 Toes-to-Bar
Rest 5 minutes
B. Metcon 190208
5 minute AMRAP
250 meter Row
10 Medicine ball slams (20lb/14lb)
Metcon A:
Aim for three or more rounds
move quick and work hard to keep your consistent pace
break no more than once in the T2B keeping your rest short
Metcon B:
Aim for 3 or more rounds maintaining your row pace.
Treat the medball slams as singles starting from the ground each rep. focus on a powerful slam (trunk flexion) each rep.
Score your total combined reps and record your rounds and reps per metcon in your notes.
Gymnastics
Ring Dips (4×5-10)
Strict ring dips 4×5-10 reps
All 4 sets unbroken
scale with band assisted or foot assisted ring dips
Rest 1 minute between sets