Sunday, December 8
December 7, 2013
Tuesday, December 10
December 9, 2013

2 Rounds of
20 Jumping Jacks
10 Hanging Scap Retractions
20 Jumping Jacks
10 Spider Lunges
20 Jumping Jacks
10 Dolphin Push-Ups

AMRAP in 5 Rounds, working 3 minutes ON, 3 minutes OFF
(pick up where you left off each round, after 10 OH plate get-ups, start again on DB Snatch)
50 Alt DB Snatches
40 Plank to Squat to Pull-Up*
30 Lateral Plate Hops (O&B = 1rep)
20 Ball Slams
10 OH Plate Get Ups

* Performed similar to a burpee pull-up, but chest to floor not required
– scale to 3 x 10 plank to squat / 10 ring rows


  1. Sara K. says:

    This looks both brutal and like a ton of fun. I will definitely have to make this one up since tomorrow is a rest day for me.

  2. Sara Ryan says:

    Looks like fun! Does CDC have a weather policy? How do we know if the 6am class is on?

  3. Phil G says:

    Well, that was a good way to start the week. The first two movements were absolutely brutal, but the 3′ rest let me get through the last three pretty quickly, finishing the full set of movements in 4 rounds. I finished with 39 snatches in the last round.

    If I had any advice to the afternoon classes, it is just to keep moving through the 3 minutes as best you can. The rest does go by pretty quickly, but somewhere in the movements there are likely to be one or two that come easier.

  4. Inge says:

    I did the scaled option with plank to squad and ring rows but I definitely still agree with Phil – the two first movements were worse that the rest. I finished with one round and only missing the OH plate get ups for the second round. I always think these longer met-con workouts look awful but it was not as bad as it seemed.

  5. Scott F says:

    Ahem…this workout is a total courage check and demands absolutely mental focus. I won’t brag about number of reps etc, unless wer’e talking about the number of times I stopped to catch my breath, but I will say to just keep moving as much as you can and focus focus focus.

  6. Steph says:

    I was so slow today. Did db c&j instead of snatches, but I didn’t finish one round of this brutal mess until the 5th round, and finished with 30 c&j into the second round. I spent a lot of time on the pull-ups cuz I forgot to kip, so did strict for 25 reps before I remembered to kip. I also rested a lot on the ball slams even though it was only 20. So yeah, evening peeps, follow the advice of your fellow CFDCers above, don’t follow my lead.

  7. Kenna says:

    Whew, I am going to sleep soundly tonight! I got through ~38 reps of the DB second round. Used 20# DB and 15# plate. I actually had less trouble with the first two movements. My legs were fatigued from P2S so that made the plate hops seem like they were lasting forever. Ball slams made me want to puke, that meant I was working hard right? It wore me out, great workout!

  8. Katie says:

    Steph, you need to step it up, I beat you on this one! :o) I finished one full round, 50 snatches, 10 P2S, 10 ring rows, and I think 4 P2S — 15# DB, 20# slam ball, 15# plate. For me the worst by far were the lateral hops and ball slams…I always struggle to not let my hips rise early (nothing new). I attempted an OH get-up, but that wasn’t happening so I did some plate TGUs, which were tiring enough. It was good to work with Brendan (though we used different weights), and I really enjoyed this one! I was feeling good particularly on the P2S, which I sometimes struggle with — equal rest and work is a good combination for me!

  9. Abbey S says:

    Wow what a WOD to start off the week! I love tough ones like this. I was amazed at how much harder the plank to squat pull-ups would be. I kept having trouble getting momentum from the jump back up. Got through one full round, all of the DB snatches, and 30 pull-ups. Whew what a good one!