Sunday, 12/15/13
December 14, 2013
Tuesday, December 17
December 16, 2013


3 Rounds
5 dolphin pushups
10 V ups
15 squats


90 seconds death stretch each side (:45/:45 quad/ hip flexor)
90 seconds calf stretch each side (:45/:45 straight/ bent knee)

Met Con

6 minute AMRAP of
12 Box Jumps
9 Russian twists (Over&Back = 1rep)

3 minute Rest*

6 minute AMRAP of
12 Ball Slams
9 Spider Planks (L+R=1rep)

3 Minute Rest

6 minute AMRAP of
12 Toes to Bar
9 Push-Ups

3 Minute Rest


*The first minute of each rest period is active recovery; Repeat 10 jumping jack, 5 squats, 10 lunge and twist at relaxed pace to gradually bring heart rate down; rest and rotate during 2nd and 3rd minute.


  1. Abbey S says:

    Holy crap this looks awesome! Can’t wait to do it tomorrow.

  2. John S says:

    This was brutal. In a good way.

    Also, my ball slams were in perfect rhythm with the 80’s tunes. Not that anyone noticed.

  3. Steph says:

    It was good to get a metcon in today as I missed a few last week. I think no matter where you start it’s gonna suck. I started with the ball slams because I thought ending with box jumps would be easy. False! By the time I got to box jumps, I had no power left in my hip. Managed to string at least 2 t2bs together at a time (with a few 8s, 6s, 4s, and 3s in there) for the t2b+push-up combo, and was surprised that the push-ups broke down faster than t2bs.

  4. Jen says:

    Heck yeah! I needed that. Started with the box jumps and was toast by the time I got to t2b. But my t2b also make me into toast, so…

  5. Jen says:

    I mean “always” make me into toast.

  6. Melissa says:

    Loved this workout! I suggest starting w/ t2b, the last round of ball slams is brutal but then it’s over. We also need to coin a term for jumping jacks post ball slams…

  7. Katie says:

    No workout for me today, since I’m at the pharmacy waiting for antibiotics for my sinus infection…boo. But when the nurse took my blood pressure and checked my pulse, she asked, “what sport do you play?” Yes, she asked ME!!!! The last sport I played was T-ball! 😀 😀 😀 Yay for the sport of fitness!

  8. Vin F. says:

    “Holy crap this looks awesome!”

    — Abbeytude

  9. Tom says:

    Thats awesome Katie!

  10. Dray says:

    I’m not too sure what happened between rounds 2 and 3 but picking up that slam ball the first time was rough and it just got worse from there. Definitely felt the lack of metcons over the past week and a half between travel and the 1RM days.

  11. Abbey S says:

    Can we just all agree that the toughest part of that wod was the post 6 min jumping jack/squat combo?